Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
Volleyball Jump Training Technique and Safety Leg Strength Part 4
Speaker 1: What's this look likeé Bad, bad,bad on the knees. When you jump over, you want to be on a nice neutral position. We'reyou're jumping you still want to be here. You can't get any power out of your body withyour knee in like this, not to mention that you're going to hurt yourself.Anybody ever had an ACL injuryé Know anybody that had an ACL injuryé Yeah. What's thatéSpeaker 2: You inaudible 00:00:22: with those.Speaker 1: ACL injury. When your friends start having them and they're out for an entireyear, you're going to be like, quot;Man, I don't want one of those. They're awful.quot; Bad, bad,bad rehabilitation.
You guys, this is how you get them. When youjump and you go for a play in the game and your knee goes like that, you're out for aseason. Anybody want to miss a seasoné No, all righté When we workout this when wecan help our bodies prevent these types of injuries. Make sure, knees are out wide. Wecan help them over the cones. Just because the cone is narrow doesn't mean that thisis over it. Let's try another set. Everybody readyé Go.Over the cone, over the cone. Get up, get up. Blast off the ground, blast off the ground.Six, five, four, get your knees wider, three, two, one, relax. Much better knees.Back, strong legs. Let's jump like that as
well. When you're here, when we get a goodpower position. Don't have your legs close together like this.We have two more sets. Speaker 2: Yeah, yeah.Speaker 1: Ready. Go. Legs out a little wider, legs out a little wider. Nice and neutral.Be quick, get up and over, up and over. Some of you are working hard, some of you are beinglazy. Push, push, push. Come on, little quicker, little quicker. Four, three, two, one, relax.Not with the landing though. It's still fast off the ground. You're going to go for height.See the differenceé Not this, now. We want to get up as high as we can, but stillget off the ground as quick as you can. Does
that make sense to everybodyé YeséLet's jump for height, but still fast off the floor. Everybody readyé Go.Height, height, height. Get up, get up, get up, get up. Come on, a little higher, a littlehigher. Trying to do the highest you can jump. Four, three, two, one, relax.éé éé éé éé.
Volleyball Training Resistance Bands Vertical Jump Training Part 6
Speaker 1: So, what we're going to do is you'regoing to start here at the edge. You're going to take two shuffles. We've got three jumpspots along the net. You're going to sink down, then take two shuffles, six jumps, allright, as high as you can, two shuffles, six jumps, as high as you can. Two shuffles, howmany jumpsé Speaker 2: Six.Speaker 1: Six, right. Then we're going to jog on back here. Listen up, we're jog backhere, we're going to follow this red line. It's Inaudible 00:00:32. You're going tosit wide and you're going to sit down in it, you're going to keep your feet wide and you'regoing to slowly shuffle. This is a little
more of that injury prevention stuff, okay,very important. So don't let your feet come together, it's going to burn okay. It's goingto burn. You're going to get all the way to that red corner and then you're going to jogback up and get in line, okayé Good. Two shuffles, six jumps. Good. Comeon now, you got to get up, got to get up. Remember, don't let those knees buckle. Hustleup, hustle up, hustle up. Throw the knees. When you jump if you land and your knees dothis you will hurt your knee one day. So, you have to consciously think about it ifyour knees are shifting in. Control your legs so when you land you have soft neutral knees.Don't let your legs go like this when you
land.Least amount of time on the ground the better. Good. Great job, there's a good set. Good.Catch the bar, ladies, set the bar. Quick jumps, quick jumps. So when you're here it'snot this, got to be quick, got to be quick. As soon as you hit your.Keep going ladies, keep going, stand up. Get higher, higher every set, higher. Good. Alittle higher, little higher, you got a little more in there.