Many amateurs and professional athletes face the challenge of increasing strength. Success in many team sports depends on the height of the jump and strength. Therefore, high jumps are important for basketball players, volleyball players, even gymnasts.

The term "explosive strength" in sports practice means the ability of the muscles to push the athlete's body to a certain height. Boxers work on the development of explosive arm strength, in gymnastics and breakdance, in addition to arm strength, leg strength is important, in basketball - leg strength, etc.

High jumps from a place depend on the strength of the jerk that the body is able to make. What muscle groups are responsible for it? First of all, quadriceps and calf muscles are responsible for high jumps.

The largest muscle group, the front of the thigh, is responsible for extending the legs, and therefore for pushing out of place. This is why boxers train their calves, on which the power of kicking depends. The pushing of the body occurs along a chain consisting of the ankle, lower leg, thigh, therefore, it is worth developing the muscles in this sequence.

The mistake of athletes seeking to increase the height of the jump is insufficient attention to the development of muscles - stabilizers, abdomen and back.

The necessary conditions

More often in manuals it is recommended to develop abdominal muscles. But, even with daily training, the result may not be detected, because at high intensity the muscles do not have time to recover. In order to give them such an opportunity and get the effect, classes are held 3-4 times a week. So the athlete does not get overtraining, muscle tension and wear and tear.

To improve jumping, you need to pay enough attention to this, i.e. perform exercises that develop jumping ability, without concessions to yourself, skipping classes. Jumps in athletics are distinguished by the technique of execution, but they are all the same in terms of the final result. If the question of how to increase the jump is facing a basketball or volleyball player, track and field terms should be left aside, as discussed below.

Basic exercises

To increase the jump in basketball, the athlete needs to improve his physical condition. He must become strong, hardy, healthy. Against this background, you need exercises that develop certain muscle groups.

Simple, but popular among athletes of different directions, exercises with a rope, and in this case, come first. They must be included in the training program in boxing, volleyball, gymnastics, basketball. The maximum available element effectively affects the soleus and calf muscles. At first, it is recommended to jump daily for 15-20 minutes, gradually increasing the time of classes to 30 minutes. The result will not keep you waiting: in 2-4 weeks it will be noticeable.

To increase your jumps, you need to push off the floor with both feet, keeping your ankles as close as possible.

squat

No less effective squats- the main exercise of bodybuilders. If they are performed with weights, the muscles of the legs, lower back muscles and abdominals are developed. With a single exercise, you can strengthen all the muscles that work when performing jumps.

To increase the height of jumps, it is recommended to diversify traditional squats, supplementing them with push-ups: crouching to the line of parallel with the floor, jump out of this position with force. Minimizing landing time. Deep squats, performed 10-15 times with a 3-4 minute break between sets, help to engage all groups of leg muscles.

Rises on toes

Strengthens the calf muscles, and an unusually simple exercise- lifting on socks, which must be performed until a burning sensation appears in the calves. In full amplitude, perform the exercise from 20 to 30 times. The athlete should stand on his toes in the final phase of the exercise, then lowering himself smoothly onto his heels. The exercise is performed without jerking. Weights are added as endurance increases, for which they use dumbbells or perform jumping on their toes instead of lifts.

Decisive Factors

Two factors are important for high jumping - a healthy lifestyle and strength training.

If the decision to develop jumping ability is important to the athlete, he must take into account all the components of the exercises in order to quickly feel their effectiveness.

• In order for high jumps to get improved performance, you need to visit the gym regularly.
• Healthy sleep and proper nutrition are important for strengthening muscles and recovering from high jump training.
• To evaluate the results of the training, once a month the athlete must register the height of the jumps.

A thorough warm-up is important for high jumps, warming up the muscles and helping to avoid injury. 10-20 minutes are allotted for a warm-up before training for high jumps. This is followed by stretching of the muscle fibers. Only after these preparatory stages does the main training begin.

By exercising 3-4 times a week, you will feel progress in a month: you will be able to make jumps that cannot be compared with those that were performed before.

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Video: Urock 1: vertical jump, how to jump higher

Greetings to all sports fans! High jumps are the dream of many athletes. Jumping to the coveted basketball basket, defeating complexes due to small stature, learning how to perform spectacular acrobatic stunts, training strength and agility - high jumps can become desirable for a variety of purposes. This goal can be faced by both amateur athletes and professional athletes who must master the high jump to achieve career heights and long-awaited victories.

How to learn to jump high without harm to health and with maximum efficiency? First of all, you should definitely be patient and remember that nothing is given immediately. Jumping high is, and in the case of an illiterate approach, such experiments may end. Proper strength training, systematic exercises and rational load distribution will help everyone master the technique. And even a beginner will be able to jump so high and far that it will not be difficult to confuse him with a qualified major league basketball player!

A properly built, competent jump up is the pride and a huge advantage of every professional basketball player. In basketball, the higher you jump, the more advantages and chances you have to win. This is especially true for athletes with not very large growth - for them this skill is a necessity. But even the tallest jumper will confirm that jumping ability is important to win.

The ability to jump very high is necessary in many sports. Those who are engaged in:

• Basketball.
• Skiing.
• snowboarding.
• Jumping over the bar.
• Shuttle jumps.
• Skateboarding.
• Running.
• Air jumping.
• Parkour.
• Acrobatics.
• Choreography.
• Extreme sports.

Jumping is also needed in volleyball, gymnastics, dancing and many other sports as an additional skill. The development of "jumping" from a vertical position helps to develop muscles, control your body, increase coordination and develop endurance. In addition, the jumper knows how to land correctly from any height, and this is an important skill not only in sports, but in life in general. You can learn to jump on your own - at home, in a park or gym.

jump mechanism

In fact, the high jump consists of the following steps:

• Takeoff.
• Preparing for a push from the ground.
• Repulsion.
• Flight.
• Landing.

The run is the most important stage, because it is during it that the kinetic energy is concentrated, which will allow you to make a high jump. Here you need concentration and composure, and the right push will allow you to direct this energy up into flight. It is important to learn how to land properly to avoid injury.

What muscles work when jumping and require the development of jumping ability

To develop jumping ability and perform high jumps, you need to strengthen the muscles of the whole body and work on the physical form in general. It is impossible to pump up only the legs, while having weak and sluggish shoulders or, for example, arms. The general tone and physical strength of the whole body are important.

The legs should be actively developed. A strong vertical jump requires strong, strong calf muscles to push off the surface. So you should pump up these muscles so as not to be afraid of injuries and jump as high as possible.

The ankle, feet and ankles are fragile places in the body that should not only be protected during training, but also strengthened. They have a very serious load during the run-up and especially landing, so in order to avoid injuries, it is worth doing strengthening exercises for these areas of the body, and be sure to warm up intensively before starting a workout.

Another fragile place is the knees. Injuries to the knee joints can be very dangerous, so you should not only learn how to land correctly and safely, but also strengthen your knees by doing special exercises.

The muscles of the thighs and buttocks also need to be developed and strengthened in order to make a good run, a powerful push from the ground, and land safely. The anterior thigh muscle is responsible for powerful repulsion and throwing the body up, so it needs to be actively trained and developed.

Necessary conditions for training

Safety comes first. At the very beginning of the training process, there is a high risk of injury, and a very serious one, since the knees and leg joints are involved. Another important condition for training is compliance with safety standards.

You should not start training on a concrete floor or on grass. For starters, a gym with soft mats or tatami mats is ideal to learn how to fall. You also need shock-absorbing protection for the elbows and knees, which will help to avoid injury and pain.

Ideally, but you can do it yourself. A very important condition is a full warm-up, warming up the whole body. Muscles and joints must be thoroughly warmed up and stretched so that they are ready for a big load. And the main condition for achieving the goal is regular training, without haste, consistently and gradually.

The best exercises for developing jumping ability

There are several techniques that will develop jumping ability. One of the most effective exercises is jumping onto a box or platform. This exercise teaches you to jump high from a place, without a run-up, perfectly trains jumping ability, willpower and muscles necessary for high jumps.

Execution technique

The task is to jump onto a platform or a box, standing in place, without a run. You should stand in front of the box, straighten up, lower your arms along the body. Pushing off the floor with your feet, you need to jump onto the box. Doing it the first time is not easy. Then you should gently jump off the box, bending your knees slightly.

To begin with, if the exercise is difficult, you can take the platform lower - as high as you can jump, for example, by 10 cm, and gradually increase it. Also, if jumping from a place is not given immediately, you can stand a little further away and try to take the height from a small run, gradually reducing it. It's important to rest your muscles during this workout, and don't forget to stretch after exercise to relax your leg muscles.

How to land correctly

The main rule: the legs during landing should in no case be straight and tense. Landing is a difficult and very important part of the jump, during which you can easily get injured if you do not follow the technique.

The torso during landing should not be kept even, perpendicular to the floor - the body should be tilted at an angle of about 45 degrees. Bend your knees and pull your toes down a little - landing begins on your toes, then the heel drops. Hands should be put forward a little. During landing, you need to bend your knees, and when jumping from a great height, you should squat down at all, lowering your hands to the ground if necessary.

Psychology - the basis of the foundations

Few people think about the mental aspect of training - but in vain. Our body and its physiology are closely related to the psychology and thought processes in the brain. Any movement does not start from muscles and joints, but from brain impulses, and this should be taken into account. Agree: it is difficult to perform even a simple physical action, such as jumping over an obstacle, if the head is full of any problems or thoughts. It's the same with training.

It is important to set yourself up correctly. Coaches - they know their business, and it is not in vain that they spend time on motivating slogans, loud speeches, words of support. Every experienced coach knows: you need to properly set up the athlete. It is necessary that the thoughts are correct, the attention is maximally concentrated, and no extra emotions and distracting thoughts interfere with achieving the goal. This will help improve the effectiveness of your workouts.

Before starting each workout for the development of jumps, you need to tune in. It is worth visualizing clearly in your imagination all the stages of the jump in detail: run, muscle tension, upward impulse, landing. Scientists have repeatedly found out that a vivid representation of physical activity in the imagination contributes to the work of the muscles of the body in reality, and greatly contributes to strengthening not only the will of the athlete, but also physical strength. Therefore, it is worth setting yourself up, each time imagining and even pronouncing the stages of the exercise before performing an action.

Workout program

The first stage of training is jumping with a rope. Ideally, put on a small load - a belt and leg weights. The norm is 250-300 jumps without a break, it is worth jumping quickly and without stopping. As you go, it will be possible to increase the number of jumps on the rope, bringing up to 350 times or more. Such effective jumps develop breathing, strengthen all the necessary muscles and joints.

Next, we move on to squats, preferably also with a load on the body (you can use a weighted backpack), or with a barbell on your shoulders. It is necessary to squat with a load 10-15 times, 5-7 approaches with breaks of several minutes. This exercise perfectly develops all the leg muscles necessary for high jumps.

The next exercise is calf raises. Do not bounce and beat your heels on the floor - the exercise is done gently and with effort. Without haste, you need to rise on your toes, as high as possible, and gently lower yourself to the entire foot. You need to repeat from 20 to 50 times, until burning in the calves.

jumping directly. In addition to jumping on the pedestal, you can perform high jumps to any goal. It can be a basketball basket or a ball hanging from a tree in the park. It is worth trying to jump from different take-ups - from 10 to 5 steps, pushing off with one and two legs.

Common mistakes

The main mistake of beginners is impatience and the desire for instant results. In an effort to immediately jump to unthinkable heights, you will not only not achieve results, but you will also get injured, and then the training will end. You should not go straight to trying to jump high: first you need to develop the muscles, and start from low heights, gradually increasing them.

Another mistake is classes without a warm-up before training and, as well as excessive loads. Any technique involves alternating load and rest. The body needs rest so that all the loaded muscles can recover.

Straight knees are a common mistake beginner jumpers make. The knees during the run, jump and landing should be soft and springy, in no case should they be kept in a straightened, tense state - this can lead to a very serious injury.

In order to learn how to jump higher, and for the training to have a positive and quick effect, it is advisable to make a plan in advance and schedule your personal program by day. Choose a comfortable place to exercise - it can be either a gym or a park in the warm season. It is important that it is spacious, and nothing interferes with doing.

It is also worth choosing a convenient time. The best time is in the morning, but not immediately after waking up, but after one or two hours, when the body finally wakes up.

Warm up and stretch

Before training for the development of jumping height, it is necessary to stretch the necessary muscle groups and joints in order to improve the quality of training and prepare the body. Jumping workouts are quite intense, so the body needs to be properly prepared. Start the warm-up from the bottom, gradually moving up the body. You should not rush, and you should not skip the warm-up stages - it helps to get rid of the risk of injury and prepares the body for a serious load. You can start warming up from top to bottom - from the neck and to the legs, this is not critical.

• Most of the load is on the toes, so you need to start with them. Exercises are performed without shoes. Sitting on the floor, bend and straighten your toes on both feet. Then, in a standing position, start moving with your toes: standing on the whole foot, bend your toes (all together), thus, as if "creeping" forward. So you need to "crawl" with your fingers two or three meters. Then bounce, gently rising on your toes and lowering to the entire foot.
• The next step is the ankle. Standing on one leg, lift and bend the leg at the knee, and rotate the foot to the side, one and the other, alternately 5-10 times. Do with both feet.
• In the same position, lifting the thigh parallel to the floor, rotate the lower leg, stretching the knee. In both directions, 5-10 rotations, alternately with each leg.
• Do the same rotations with the whole leg, bent at the knee, stretching the hips.
• Squats with a flat back - an approach of 20-30 times.
• Should stretch the shoulders, lower back and back. Do rotations, side bends, sips. Bend back, resting your hands on your lower back, bend over, stretching your arms forward to your legs, while stretching your back.

After warming up, you can proceed to direct training for the development of high jumps.

Stretching is just as important as warming up. Strained muscles after a workout should be properly stretched to relieve excess tension, get rid of crepitus and prevent injuries. You should spend at least 10 minutes on stretching - stretch all the muscles of the legs, hips, buttocks and back.

How often to practice

You should not practice every day: this way you will quickly “burn out”, and the body will be too loaded. The ideal interval between intense workouts is two days of rest. Once a week is too rare, and the effect of classes will not come soon. The optimal frequency of training is two or three times a week, without gaps. The workout takes one and a half to two hours.

Sets and Reps

The number of sets and repetitions in each exercise will increase as the muscles are trained, endurance and strength increase. To begin with, all exercises should be performed at an average pace, without overdoing it, within your own physical capabilities.

If we are talking about squats, it is worth doing 10-15 times, 3-4 sets with short breaks. Using a barbell or weights, the number of squats can be reduced to 5-7. Jumping rope or in place, lifting on toes - this kind of exercise can be done to a slight heat in the legs but not leading to pain.

Additional inventory

It is important to wear comfortable sportswear and good shoes, ideally running shoes. In addition, for training you may need:

• Protection - knee pads, elbow pads.
• Loads - special belts and sandbags for legs and arms, or a backpack with something heavy.
• Rope for exercise.
• Dumbbells for strength exercises.
• Jumping platform or stable box.

The entire inventory can, if necessary, be made from improvised means, the main thing is not to forget about safety and not to overdo it.

Conclusion

High jumps are not only a separate sport, but also an excellent exercise that increases the explosive strength of the legs and endurance. Jumping is useful for growth, for strengthening physical health and strength. By approaching training wisely, doing it systematically and regularly, you can achieve record results!

I hope the article will be useful and inspire you to effective workouts. Share the article with your friends and subscribe on social networks so as not to miss new useful and interesting material!

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The development of jumping ability in volleyball players

A high level of jump allows the volleyball player to effectively perform such techniques as an attacking hit, block and jump serve.

jumping ability is a complex quality, the basis of which is the strength and speed of muscle contractions with optimal
range of motion.
For a complete picture of jumping ability, first let's analyze the technique of performing a jump. The jumping movement consists of two phases: the depreciation phase and the active repulsion phase. The first phase is characterized by the fact that the center of gravity goes down and approaches the fulcrum. The angle of flexion in the knee joint averages from 111° to 120°. This phase is characterized
inferior muscle work.
In the active repulsion phase, the common center of gravity moves away from the support area. During the takeoff of a volleyball player
from the support, extension in the knee joint is observed. This phase is characterized by overcoming muscle work. The maximum effort occurs at the moment of switching from one movement to another, i.e. at the moment of transition from yielding to overcoming work. When jumping in volleyball, the depreciation time is longer than the repulsion time and is respectively: 187-224 and 98-117 m/s. At the same time, it should be noted that the time of repulsion for masters of sports is much less than for athletes of lower qualification. The effectiveness of repulsion in jumps is practically determined by the reactive ability of the muscles to manifest a certain effect immediately after a mechanical load (in this case, the weight of the body of a volleyball player) in the depreciation phase during a quick transition from the yielding mode of muscle work to the overcoming one. In this regard, the masters of sports have a large separation of the center of gravity from the support, on average it is 84 cm (for athletes of the II category 59 cm).

Naturally, the question arises: when is it necessary to begin the development of this so important physical quality and what means and methods are most effective in the age aspect?
To identify the most favorable periods for the development of jumping ability, the dynamics of this quality in young
volleyball players 10-18 years old (age is limited by the stay of young athletes in the Youth Sports School). It was found that with age, the level of development of jumping ability in young volleyball players is steadily increasing(in the period of 10-18 years by 48.6 cm). The average annual increase in results for this period is 6.07 cm. However, the increase in jumping performance is uneven. The most significant increase is observed at the age of 10-11 to 12 years old, i.e. enters the initial stage of training of young volleyball players. During this period, the result in the standing high jump increases by 12.5 cm. In the period from 12 to 13 years, the result increases by 5 cm, which is 13.3%. From 13 to 14 years of age and from 14 to 15 years of age, the growth rate of the result decreases and is equal to 3.5 cm (8.24%) and 2 cm (4.35%), respectively. Consequently, the smallest increase in the size of the jump in young volleyball players is observed in the period from 14 to 15 years. Then there is a gradual increase in the height of the jump. So, in the period from 15 to 16 years, the increase is 4 cm (8.33%), from 16 to 17 years - 9.5 cm (18.27%), and from 17 to 18 years - 5.5 cm (9 .34%). It is very important for coaches not to miss the stages of the most pronounced
the dynamics of changes in jumping ability in a young volleyball player and through the timely and purposeful use of means and methods for developing jumping ability to successfully influence the full manifestation of this very important physical quality.

The average result of the youth team is 79 cm. This result can serve as a standard for the development of jumping ability among young volleyball players.

As is known, the basis of jumping is the strength and speed of muscle contractions. With the development of strength and speed of contraction of the muscles of the legs, special attention should be paid to the extensors of the thigh, lower leg and foot flexors. When studying the structure of jumping, the following factors are identified that determine the level of development of this quality: maximum strength, "explosive strength" of muscles, the ability to speed a motor act, the morphological features of a player and the ability to quickly respond to the neuromuscular apparatus.
I would especially like to emphasize that jumping ability is determined by the ability of the neuromuscular apparatus to quickly manifest maximum effort (i.e., to show maximum strength in a minimum period of time). Coaches should pay attention to this fact. Performing repulsions from a place in training (i.e., ordinary jumps) does little to improve jumping ability, while jumps performed after deep jumps are stronger irritants of the neuromuscular apparatus and to a greater extent ensure the improvement of its ability to quickly display significant effort during repulsion (in this case, the muscles of the legs can be compared with a spring, which, shortening, compresses, and then quickly takes its original position).
The role of resistance exercises in the development of jumping ability is well known. Many researchers as well as trainers have proven
the effectiveness of the use of weights in training.
When performing exercises with weights, one should not forget about the loads allowed on the body of a young volleyball player in
depending on age and his physical fitness, as well as the fact that weight exercises should be
speed-strength nature (squatting and quick getting up or jumping out, etc.). The angle of flexion at the knees should be 90-120°.
For the development of jumping ability, the following methods are mainly used:
repeat method,
unlimited effort method (30-50%),
circuit training method using weight-bearing exercises and various jumping exercises (6-8 stations),
short-term effort method (80-95% of the maximum),
"to failure" method
competitive and game methods.

Due to the peculiarities of the child's body in the development of jumping ability with volleyball players under 14 years old, only the first three and the last methods can be used, and from 15 years old, all the proposed methods can be used.

For the development of jumping ability in groups of preliminary and initial trainingthe following exercises are recommended.

High jump from a place, pushing off with two legs:
a) from a deep squat:
with hands 6-8 reps 4-5 sets
hands free 6-8 reps 4-5 sets
with weight Zkg. 4-6 times 3-4 sets
b) from a squat (the angle between the thigh and lower leg is 90 degrees)
without weights 6-8 reps 5-6 sets
with a weight of 4kg. 4-6 times 4-5 sets
with a partner on the shoulders at the gymnastic wall 3-5 times 2-3 sets
c) from a squat (the angle between the thigh and lower leg is 120 degrees)
without weights 8-10 reps 5-6 sets
with weights up to 5kg. 4-6 times 4-5 sets
with a partner on the shoulders standing against the wall 3-5 times 2-3 sets

Jumping on one leg (pistol) from a deep squat:
with hands 4-5 reps 4-5 sets
hands free 3-4 reps 4-5 sets
with weights up to 2-4 kg 2-3 times 2-3 sets

Jumps in depth (from an object 40-50 cm) followed by jumping up, reaching for any object at maximum
height, or jumping on an object 30-35 cm high 10 times 3-4 sets.

Be sure to give exercises for the speed of running individual small segments, as well as shuttle running 3x3, 3x4, etc.

In training groups you can use these exercises, increasing only the number of repetitions
(up to 10-12), number of approaches (up to 6-8), height of objects up to 50-60 cm, weight up to 8-10 kg, can also be added
exercises with a barbell weighing up to 30-35 kg. Long jumps should be used on one (up to 5 jumps) and two legs (up to 10
jumps). In this case, one condition must be observed - to perform as many jumps on one leg as on the other,
to avoid violations in the fusion of the pelvic bones.

In sports improvement groups all means and methods used with adult volleyball players are expedient: deep jumps (the height of the object is 60-80 cm) followed by jumping out, serial jumps through track and field hurdles, 5-10 cm higher than the maximum height of the player's jump, the number of jumps is 80-100 per training , overcoming a distance of 20-30 m by jumping:
from foot to foot, 2 on the right - 2 on the left and so the whole distance,
3 on the right - 3 on the left, also the whole distance, etc., and at the end, overcome the entire distance on the right, and then on the left foot. Barbell exercises are included (50-60% of the maximum) if the exercises are performed on two legs, and up to 30% of the maximum weight if the exercises are performed on one leg (meaning squatting followed by jumping and jumping). Segments for speed increase to 9-12 m.

The development of jumping ability can be monitored using three tests:
Jump from a place with a push with two legs (the height of the rise of the BCT is determined by the Abalakov device in cm) from three attempts
the best is taken.
A run-up jump with a push with two legs with a hand touching the markings at maximum height, also taken from three
the best.
The same as the previous one, but the difference between the value of reaching the maximum height and the indicator is determined
height, fixed at the player standing with outstretched hand on his toes.

SPECIAL PHYSICAL TRAINING OF YOUNG VOLLEYBALL PLAYERS Guidelines

Volleyball is not only a game with hands, but no matter how controversial it sounds, the main thing in volleyball is legs. The performance of the basic elements of the game depends on their strength and speed of the leg muscles: an attacking blow, a block, a jump serve, an exit under the ball when receiving. Therefore, in training, all professional athletes pay special attention to leg exercises, thereby increasing jumping ability and speed.

Regular volleyball training is not enough, it is necessary to perform special exercises, including with weights, increasing the power load and the speed of muscle contraction.

exercise number 1 . Squats both on both legs and on one leg.

exercise number 2. Jumping with a rope to different heights with different speeds, also jumping on two legs, alternately on one, while increasing the total number of jumps each workout (in the figure below, an approximate schedule for increasing jumps, adjust according to well-being and time available)

exercise number 3 . Multiple high jumps from a full squat position.

exercise number 4 . Jumps with 360 and 180 degree turns.

exercise number 5 . Multiple jumps from a place on two legs with a touch of objects suspended at the optimal height. As a rule, in the gym, such an object is a basketball backboard, to which you need to jump and touch it with your palm as high as possible.

exercise number 6 . Running jumps with touching objects suspended at maximum height. You can also choose a basketball backboard for this exercise. A run-up is made as in an attacking strike, the task is to jump as high as possible and touch the shield, the net with the palm of your hand, or even with good growth and an excellent level of preparation of the ring itself. When taking off, do not forget about the swing of the arms and the work of the legs at the moment of repulsion.

exercise number 7 . Deep jumps from different heights.

exercise number 8 . Jumping on objects located at different heights with both feet. You should start with low benches and, over time, increase the height of the object on which the jump is made.

exercise number 9 . Jumping on mats.

exercise number 10 . Squats with a barbell or with a bag on the shoulders (filled with sand).

exercise number 11 . Weight jumping with a weight of three to five kilograms.

exercise number 12. Multiple high jumps from a place with high knees.

exercise number 13 . Multiple jumps on both and on one leg for a distance.

exercise number 14 . Serial jumps with overcoming obstacles, for example, lateral jumps over the bench to the right and left along the entire length of the bench without breaks and without unnecessary jumps before each jump. Over time, when it turns out perfectly, increase the height of the bench with the help of any supports.

Performing a series of such exercises regularly, while increasing the number of repetitions and approaches, in a couple of months you will feel the result, how much more mobile and faster you have become on the court, and your jump on the block and attack is getting higher!

Instruction

It is very important to work out the technique of jumping up using a stop step. Otherwise, the kinetic energy continues to carry the body forward, and the upward jump remains insufficiently high.

Take a wide step forward with a pushing leg, when setting the leg, the knee is slightly bent, the body is slightly forward. After that, a short step with the fly leg, the foot turns slightly inward, and the entire body turns slightly towards the push leg. At the same time, both hands are simultaneously retracted as far back as possible. Then, with the push leg, take an added step-push with jumping up. At this moment, the hands also go up sharply and help to push the body out. Having mastered the steps, perform a jump on the move, trying to touch the landmark with your hands: nets, rings, marks on a vertical wall. Touch alternately with your right hand, left hand and both hands at the same time.

Bend your knees and grasp the bar with an overhand grip. The hands are located on the neck slightly wider than the shoulders. Keep your back straight. Slightly flatten your shoulder blades and bend at the waist. Straighten your legs and stand up. Repeat the exercise 6-8 times. Rest 30 seconds and move on to the second exercise.

Stand up straight. Hands are freely lowered along the body. In each hand, a dumbbell. Squat down. Do not round your back, look straight ahead. From a deep squat position, jump as high as you can. Land softly, on bent legs. Without stopping, lower yourself back into a low squat and repeat. Make 8 jumps. Rest 3 minutes and repeat the set of two exercises again.

Stand up straight facing a stable bench or high platform. Raise your hands up, then take them back, as if for a swing, at the same time bend in the body and sit down. Throwing your hands forward, jump onto the bench. Get down. Perform 6-8 jumps. Rest 30 seconds and move on to the next exercise.

Stand up straight. Place the barbell comfortably on your shoulders. Grab the bar with an overhand grip. Slightly bend your knees and slightly arch your back at the waist. Slowly lean forward so that your torso is parallel to the floor. Straighten up. Do 8 reps. Rest three minutes and repeat the set of the third and fourth exercises again.

Stand with your right side towards a low platform. To the right of the platform at a distance of 60-70 cm, put a light dumbbell. Pushing off with both feet, jump sideways across the platform. After landing between the platform and the dumbbell, quickly squat down and raise the dumbbell. Now jump back with the dumbbell. Transfer the dumbbell to your other hand and lower it to the floor to your left. Jump over the platform. Come back, quickly sit down and raise the dumbbell. Repeat jumps and lifts at a fast pace for 30 seconds. Squats should be deep and jumps sharp. Only the legs work, do not round your back and do not look down. Rest 30 seconds and move on to high platform jumps.