Today we are just going to talk about vertical
jump height and how to improve that number. It’s a test that a lot of people get tested
on when they go play their sports or go into combines and things like that. We are going
to work on how to improve that height. So I am going to bring in Morgan real quick.
Morgan is going to give us a demonstration of a vertical jump. Ah, it’s basically a squat
jump but just picture that she is testing on a vertical jump and then we’ll talk about
training progressions and how we are going to go ahead and work on improving that. So
Morgan, just stand tall. When you are ready just squat and get up into the air. Alright
good. So, it looks pretty simple. She is squatting, she is jumping up in the air. But we are going
to break this down and we are going to work on improving it. We are going to break it
down into 3 different segments. First we are going to talk about her ability to load properly
or decelerate. She is going to start tall. Too many times athletes have a hard time with
this jump because they can’t load their body properly. So usually it is a posture thing
or they don’t have the mechanics to go ahead and load properly. So we are going to watch
Morgan go ahead and just load into a solid base. Load, good. So out of this position
a lot of times what athletes have a hard time doing is that knees will cave in. So, knees
cave in and I lose glut activation. I will lose force, I will lose energy when I go ahead
to jump. Go ahead and turn to the side real quick Morgan. This is a good upper body. So
start tall and go ahead and load. A lot of times athletes will have this sort of rounded
back so I am leaking a lot of energy once again into that low back. That will result
in poor performance when I go ahead to jump. One of the biggest things we see too is when
they load, they will go ahead and load her anterior. Meaning they jump with all their
weight going forward and their heels will be off the ground. So she is going to load,
her heels are off the ground. We can see lack of stability here obviously. She is going
to have a hard time getting up in the air because she is unstable. Also, she is loading
the knee. Go ahead and drop back down for me. She is loading the knees a lot; not back
here to the hips. This is her powerhouse. All her power comes from right here but she
is loading through there. So once again, not a good source of power production or force
production. We want to go load through there. So real quick: Morgan, once again start tall.
She is going to load into a nice solid stable base. So now she is ready, she is loaded through
the hips and she is ready to get up in the air. Go ahead and relax Morgan. So a lot of
times, we see athletes have a hard time loading properly and they have already lost height
and power from their jump. Just from simply how they are loading improperly. OK, so now
we have gotten that down and Morgan is able to load properly. So go ahead and load properly.
She is down and she is ready to jump. So once she has this down, now we are going to work
on her ability to re-accelerate up. So she is loaded, she is stable, she is ready to
produce force, now go ahead and jump up into the air. Because of that stable position,
because of that good posture and good kinetic chain of alignment throughout her body that
we are looking at here, she is able to get up into the air quickly, aggressively and
with power. Right? Because that is what we need her to do. Once she is stable, then get
up quick. Go ahead and do another one real quick Morgan. As she re-accelerates, it is
our chance now to basically work on her hip extension and triple extension through the
body but primarily here. Her jumping production comes from here once again. So it is flexed
and then go ahead and reach, jump up in the air extended, that is where that power come
from. And that is going to add inches onto that vertical height. So we worked on her
ability to go ahead and load her hips. We worked on her ability to re-accelerate and
get up into the air quickly, and bring her hips through. But now we have to put it all
together, right? Because when she does her vertical jump on her test, she starts tall,
she loads and gets up into the air. So go ahead and start nice and tall for me. When
you are ready, you are going to go ahead and load and then get up into the air. Good. So
her ability to load quickly is basically dropping that force through the hips and the she quickly
re-accelerates up. It is basically putting the whole thing together. Picture we are taking
a tennis ball and we are slamming it into the ground. The harder I slam that thing,
the higher it goes up into the air. So her ability to load quickly into that base, then
flip the switch and re-accelerate up. Now we just added inches to her vertical height.

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Dennis Veasley

2 thoughts on “How to Jump Higher for Volleyball | Fast Way to Improve Vertical Jump | How to Spike a Volleyball”

  1. Impressive! Thanks for the demonstration. Looks great and I'm gona give it a go. Never really though about loading properly it makes sense after watching the video. Thanks Morgan, you make it look easy 🙂

  2. To help increase your vertical leap, you have to know right concepts, correct practices & techniques with the right nutrition plan

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