| Although some people are just naturally gifted; the rest | | | | training. Heavy strength training will include a thorough |
| of us have to work at higher jumping. Perhaps you | | | | upper and lower body workout; especially full back |
| have tried to dunk or you struggle to adequately spike | | | | squats. This will provide a progressive increase on |
| the ball when playing volleyball. There is no doubt that | | | | spinal loading, and increase stabilization under tension. If |
| the player that can jump higher can score more | | | | you are lifting in a safe and effective manner, gains of |
| consistently or at the very least the player that can | | | | around 5% should be seen weekly. |
| jump higher will become a valuable team member. | | | | After building a solid base, it will be important to work |
| Jumping higher is an invaluable skill in many popular | | | | on speed and power vertical training. By phasing into |
| sports played around the world. However, if someone | | | | speed and explosive power, you will see great gains. |
| is not naturally inclined to stellar higher jumping - then | | | | Explosive and plyometric training helps to create the lift |
| how can it be learned? | | | | necessary to propel you while applying all your |
| Explosive higher jumping training begins with the large | | | | strength. |
| muscle groups. These styles of workouts will include a | | | | For example, a 12-week higher jumping training |
| variety of weighted jumping, squats, and hill sprinting. To | | | | program may include something like this. The first 5 |
| target more specific muscle groups, a trainee can | | | | weeks would likely be focused on heavy strength |
| utilize exercises like bench presses or pushups. By | | | | training to help you develop a solid foundation. Then |
| focusing exercises on specific muscle groups you can | | | | you would phase into a 6 week hybrid training program |
| build power in a very targeted fashion. Research | | | | which still develops strength but also focuses on |
| supports the conclusion that an individual can achieve | | | | explosive power training. In the final week you will |
| maximum strength, speed, power, and range of | | | | focus on higher jumping power training and technique |
| movement by blending a workout of heavy and light | | | | improvement. |
| explosive exercises. | | | | Training for strength and speed along with technique |
| When working to build anything, it is important to create | | | | will help anyone with higher jumping. This training has |
| a strong foundation. Higher jumping is no different. | | | | the added bonus of helping you to create a body that |
| Begin by building a strong base and work on strength | | | | is more durable and capable with less risk of injury. |