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Touching 10 feet on a hard court means you are touching about 9 feet when jumping out of sand. So when training for beach volleyball it is always best to do your jump training in the sand. But, for people that live where it gets cold in the winter there are still plenty of exercises to do indoors that will increase your vertical leap.
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Jump training exercises will definitely help you increase your vertical jump. Additionally, the exercises will enable you to perform much better on the sand. You will learn how to move faster and jump higher in order to become a successful beach volleyball player.
Jump Training for Volleyball Hitting and Blocking Working on skills individually is good, but combining them during a practice session can be very beneficial in building confidence and muscle memory. An extensive, dynamic warm up will activate the muscles for explosive volleyball vertical jumps.
1. Stand up straight, then squat down low and place your hands down on the ground, outside of your feet. 2. Make sure your hands stay in place and then hop both feet back so you are in a push-up position. 3. Hop your feet back as quickly as you can, place them back under your body and then jump straight up. 4.
My yearlong sand volleyball strength and conditioning regimen consists of three eight-week offseason cycles and one in-season training period. The first offseason cycle (Cycle A) starts in mid-September, and the second (Cycle B) takes us through Thanksgiving and the holiday break.
Explanation. Get into a half squat position and explode upwards into a vertical jump. When in mid-air spin in a 180-degree motion and land softly back into a half squat. Once you’re back in the half squat position perform the exercise again.
In volleyball just like most sports, an eccentric muscle contractions (lengthening of muscles) is followed by concentric muscle contractions (shortening of muscles). For example, as you approach to hit a volleyball, as you plant your feet to jump, your legs must take the full body weight and stop the horizontal inertia of the jump-up.
How the human body compensates when moving through the sand should be a primary consideration when designing a sport-specific training program for a beach volleyball athlete. Robert Smith is the Director of Integrated Performance Training in Delray Beach, Florida, and is currently a performance coach for 6 players on the AVP Beach Volleyball Tour.