The development of the jump in volleyball. Leg exercises or how to increase your jump when attacking and blocking. Overview of muscle groups

AIR ALERT III

The program was developed by TMT sports based on a very popular program, Air Alert II. The program has undergone many changes. Due to the new exercise and the increase in the course (15 weeks), the creators have reduced the frequency of doing the exercises to 3 days a week (except for the last, 15th week), but now it will have to be done on certain days of certain weeks! After completing the full course (15 weeks), you will increase your jump by 20-35 cm. During the 4 months of implementation, you should ensure that you have good sleep and nutrition.

High jump

Performance:

Rises on toes

Execution: Stand on something so that the heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.

Rest between sets: 25-30 seconds.

Step-ups

Execution: Place one foot on a solid platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.

Jumping on straight legs

Execution: Feet shoulder width apart. Perform high jumps without bending your knees. You need to jump as high as possible.

Rest between sets: 1 minute.

Note: The jump speed of the exercise is the most important. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

Burnout

Execution: The exercise is so named because, if performed correctly, you will feel a burning sensation in the muscles of the legs. Standing in a semi-squat, rise on your toes and make a jump in this position without dropping to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.

Jumping in full squat.

Full squat jumps are a new exercise. It should load the entire thigh and help increase its "explosive strength". It increases cardiovascular endurance, short distance speed and lateral speed.

So, the description of the exercise:

• For balance, take the ball in your hands (optional).
• Sit down. You should be sitting on your toes (heels up), your thighs should be parallel to the floor and your back should be perpendicular to the floor.
• Jump 10-15 cm. Keep the floor and hips parallel.
• After landing, push off again.
• For the last time (example: fifteenth of 15 jumps), jump as high as you can (from a sitting up position).

This exercise gives a very large load on the muscles and therefore it needs to be performed only once a week, on Wednesdays. Increasing the frequency of the exercise will run the risk of overloading the muscles, increasing the recovery time and reducing the jumping tone of the legs for a long time. At the end of each set, you should jump up at the maximum, "explosive" pace and to the highest possible height. It is very important to jump out as quickly as possible. This will make the thigh muscles work, strengthen them and add another 3-5 cm to the jump for the entire course.

Schedule:

Air Alert III must be performed 3 days a week and preferably at the same time. The program takes 15 weeks in total.

2x25 - means that you need to do two sets of 25 repetitions.

In the third version of the program, the rest between sets should not exceed 2 minutes, and there MUST NOT be a break between exercises! During a pause between sets, massage those muscle groups that have been loaded.

The 13th week requires complete rest. The program must be terminated!

14 * - this week is made to prepare for the last week. Therefore, the number of executions is reduced.

15 ** - exercises of the 15th week are performed on Monday, Tuesday, Thursday and Friday. The last week maximally loads the muscles before the final recovery. Therefore, the number of repetitions is increased and classes are held for 4 days. Jumping will reach its maximum level 4-7 days after the end of the program.

Important! Air ALERT III has its own set schedule!

For even weeks (2,4…) the program runs on Tuesdays, Wednesdays and Thursdays.

For odd weeks, do the program on Mondays, Wednesdays, and Fridays.

On days when you don't need to do AA3, you should still give your legs a normal jumping load. The best time to do this is during games. Come out and play! But try to do all the jumps as aggressively as possible. This will strengthen muscle memory.

If you wish, you can go through the program again, but:

• the interval between executions should be at least a month;
• doing it again will not give as good results as the first one.

air alert

1. High jump

Legs shoulder width apart. Jump straight up as far as you can. Once down, squat about a quarter - that's one jump.

Note: The jump speed of the exercise is the most important. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

2. Rises on toes

Stand on something so that your heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.

3. Step-ups

Place one foot on a solid platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.

4. Jumping in a semi-squat

Stand with your feet shoulder-width apart and bring your knees together. Now jump into this pose using only your calves (without extending your legs).

Note #1: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.

Note #2: Another variation of this exercise is jumping with straight legs. One way or another, the main task is to jump using only the calf muscles. In this situation, as a rule, it is very difficult to get off the ground by more than 10-15 centimeters.

5. Burnout

The exercise is named so because, if performed correctly, you will feel a burning sensation in the muscles of the legs. Standing again in a semi-squat, rise on your toes and jump in this position without sinking to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.

Order of execution:

1. Warm up (jumping rope, running in place)
2. Stretching
3. High jump
4. Rises on toes
5. Step-ups
6. Jumping in a semi-squat
7. Burnout
8. Relaxation (stretching)

Air Alert must be performed 5 days a week. The program takes 12 weeks in total.

AIR ALERT II

The program was developed by TMT sports. This is one of the most popular jump increase programs today. The program requires a serious approach and attitude to the exercises. After completing the full course (12 weeks), you will increase your jump by 20-30 cm. During the 3 months of implementation, you should ensure yourself good sleep and nutrition. Order of execution:

1. Warm up

Jumping rope, running in place for 3-5 minutes.

2. Stretch

Before performing, it is necessary to stretch all muscle groups that participate in the program. The calves are stretched with exercises similar to step-ups (put your foot on a book, a ladder and try to reach the floor with your heel). To stretch the anterior femoral muscle, place your foot on a chair or table and tilt your torso toward that leg. The hamstring muscle is stretched with simple tilts.

3. High jump

Legs shoulder width apart. Jump straight up as far as you can. Once down, squat about a quarter - that's one jump.

Note: The speed of the jump during the exercise is the most important. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second. Note: You should feel that the anterior thigh muscle is tightening more than the calves. Rest between sets: 3-4 minutes

4. Rises on toes

Stand on something so that your heels do not touch the floor (ladder, ~10cm thick book). Raise as high on one leg as possible using only the calves, then on the other leg Rest between sets: 25 seconds

5. Step-ups

Place one foot on a solid platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same. Rest between sets: 3-4 minutes

6. Jumping on toes

Stand on both feet and push off as hard as you can using only your calves. The point of the exercise is to jump as high as possible and "stop on the ground" as little as possible (the faster you jump out after landing, the better)

Note number 1: make sure that when performing the exercise, the legs do not bend at the knees.

Note #2: 1 minute break between sets

7. Burnout

The exercise is named so because, if performed correctly, you will feel a burning sensation in the muscles of the legs. The technique is about the same as in the previous exercise. Standing on two legs, you need to jump out, using only calves. Here you need to jump only 1-1.5 cm, and the main emphasis should be on the speed of execution and be careful not to sink on your heels.

8. Relaxation (stretching)

Air Alert II must be performed 5 days a week and preferably at the same time. The program takes 12 weeks in total.

It is best to perform the program at 13-15 o'clock in the afternoon (peak muscle work).

Legend: 2x25 means that you need to do two sets of 25 repetitions.

I advise you to keep track of your progress every week.

• What you need to do:
  • All exercises must be performed on the carpet.
  • The program must be performed in sneakers with FLAT RUBBER soles.
  • A chair or other object for step-ups with a book or something else for lifting on toes
  • The program does NOT require the use of weights of any type. The increase in the jump is only due to your weight!
• Nutrition is an important part of the program.
  • A minimum of 2 meals a day is required.
  • You need to eat 1-2 hours before the performance
  • Don't overeat and good food is a must not only on performance days, but also on rest days.
  • The food should contain enough proteins, carbohydrates (fruits and vegetables) and calcium (milk).

MAD BOUNCE

jumping jacks. Mahi arms and legs. Very simple. Stand up straight and spread your legs in different directions, at the same time bring your hands over your head. Make swing movements with your arms and legs. At the moment when the arms are brought together above the head, the legs are spread apart and vice versa.

Kariokaes- snake run. Run sideways, alternating legs.

Toe jog- running with high hips.

Light stretch

Armless bounces- Put your hands on your head and jump straight up from two legs at once. When landing, bend the legs at the knees so that the knees touch each other (it turns out something like the letter Y in reverse). Then jump again. You have to jump fast.

In the rest of the exercises, you also need to jump quickly, unless otherwise stated. In addition, in this exercise, you must ensure that the heels do not touch the floor. Jumping only from socks.

Reverse 17"s– Process: take a low start and rush forward with all your might. We run the distance you have chosen (you can choose half of the site) and back forward. You can't relax. The exercise is done at maximum speed. After this, the exercise is repeated. The number of repetitions is eight and a half times.

Explosive step-ups- A high platform is taken, 40-50 centimeters. For example, a chair. The emphasis is on the right leg, the left is placed on a chair (it is possible vice versa, left-right). Then jump up, in the air we change legs and land so that the right one becomes the supporting one, and the left one is on the platform. We repeat the exercises with alternating legs.

You need to push off only with the foot that stands on the dais.

Slow calf-raises- slow rises on toes. Exercise to do on a raised platform, so that the heels fall quite low. Upon reaching the highest and lowest points, we linger for a few seconds.

pushups- push ups.

wall squats- lean back against the wall. Between the back and the wall, approximately at the level of the waist, we clamp the basketball. We perform squats without dropping the ball to the ground. When the thighs become parallel to the floor, we linger in this position for 5 seconds.

Get ups- jumping out of a chair We sit on a chair, then jumps up. After this, the exercise is repeated.

As usual, don't forget about speed. You need to jump out of a sitting position in one quick movement. Before jumping, hands should be kept straight in front of you (parallel to the floor!). At the moment of the jump, the arms are pulled up.

crunches- press. Emphasis lying on the back. The knees are bent. Hands on the head. At once, they huddled into a ball, trying to reach their knees with their heads.

heavy stretching- Stretching. See the individual static stretching program on our website.

1 leg knee-ups- stand at arm's length from the wall. Sideways to the wall. The hand was placed on the wall. The left leg must be bent and jump on the right straight up. The number of repetitions in the table. Then we turn the other side and jump on the other leg. If the number of repetitions is 10, this means that 10 jumps must be done on both legs.

And one more thing: at the moment of jumping from one leg, you need to lift the thigh of the second up as high as possible so that the angle between this thigh and the stomach is about 90 degrees.

Figure 8 crunches. Emphasis lying on the back. The head is slightly raised. They took a basketball in their hand, raised their left foot, held it under the left foot, lowered the left - raised it with the right, brought it under the right. In a word, we write out a figure eight between the legs with a ball. We do it for as long as possible.

Explosive calf raises- quick rises on toes.

square jumps- imagined a square on the floor. Point #1 is the starting point. Jump forward - to point #2. Jump sideways to point #3. Jump back to point #4. Jump sideways to point #1. How many repetitions in the table, so many squares you have to jump.

The distance between the points is about one and a half meters. You need to jump from point to point quickly.

Clap pushups- push-ups with a clap of hands.

1-1-2 bounding- push off from one leg forward and up, land, push off quickly from the other leg in the same direction, land, push off from two legs. We jump, roughly, through the entire gym.

High knee skips- forward jumps with high hips.

Depth jumps- (depth jumps). We get up on a chair. We jump from it and instantly, as if on a spring, we jump up. We repeat the process.

After jumping off the hill on two legs, you need to push off not only perpendicular to the floor up, but also forward. Although, of course, the main emphasis is on the jump up.

Reverse depth jumps- the same as depth jumps, only we jump from a chair backwards.

1 leg depth jump- depth jumps on one leg. 10 reps per set means 10 jumps from each leg.

After jumping from the platform to one of the legs, at the moment of repulsion from the ground, the thigh of the second leg must be lifted up in the same way as in 1 leg knee ups so that the thigh is perpendicular to the stomach. Don't forget to jump forward a little, like in depth jumps.

Jumping is the main speed-strength quality for a volleyball player, because attacks and their reflections are performed “at the height”. Consider effective exercises that will help increase the high jump in volleyball and develop its strength. Training will contribute to the elasticity of the muscles and improve the speed of their contraction, teach you how to push off correctly, polish the technique of landing and flying. By correctly performing exercises to increase the jump in volleyball for 15-20 weeks, the parameters improve by 20-35 cm.

List of Effective Exercises to Improve Jump Height

For professionals and beginners, volleyball jump training begins with warming up and warming up the muscles. Further:

1. 1. Legs shoulder width apart. We jump up as quickly as possible as far as we have strength.
   2. Jumping with weights. We need a 15-20 kg bar. We hold the projectile on our shoulders. We carry out a quick repulsion. You need to try to jump out as quickly as possible. Having completed the correct jump up with weighting, we land as softly as possible on our toes.
   3. Jumping with pulling the knees to the chest. With both feet we push off the floor, jump up as much as possible, at the same time pulling our knees to our chest.

1. 1. Weight jumping. We need dumbbells of 5-10 kg each, a pedestal 45-60 cm high (with a minimum load and the height of the projectile, they are gradually increased). Taking dumbbells in hand, we jump onto the cabinet at the same time with both legs. So they work out both a high jump in volleyball and a landing technique.
   2. Jumping on a pedestal from 45 cm.

1. Jumps on toes in place. We perform 2-4 jumps, and then the maximum jump up. Repeat 8 times.
2. CrossFit. Need a ball. We perform its pushing into the support with bouncing. With this exercise, you can increase the jump in volleyball and develop speed and strength skills.
3. Ball throws. We need a large ball weighing 8-12 kg. We perform throws of the projectile to the floor, raising it above the head. We do not bend our back, we jump.
4. Final jumps. We make maximum jumps on one leg, then on both. We alternate, changing legs.

Upon completion of training, the height of the buckle, if the exercises were performed correctly, will increase by 20 cm. The principle of performing the exercises is 3-5 sets of 6-8 exercises (17-20 for easy tasks)

Jump technique training in Sunny Wind

Most exercises use weights. But when starting training, the athlete must remember that the proven jumping technique in volleyball is more important than the power load. It is used only to keep the muscles in good shape and allows you to increase the tension on them when performing a landing-repulsion. Also very important in training for the development of jumping with weighting are the last approaches. What is done with effort develops abilities.

Do you want to learn how to jump high in volleyball? Come to us - we will teach you! We offer affordable prices, experienced trainers, convenient schedule!

The task of increasing strength indicators is faced by many, both professional athletes and amateurs. In team sports, success largely depends on the strength and height of the jump. Therefore, a volleyball player, basketball player and even a gymnast sooner or later think about how to learn how to jump high.

In sports practice, there is a term "explosive power". It refers to the ability of a muscle to push your body weight to a certain height. In boxing, the explosive strength of the arms is developed, in breakdancing and gymnastics - arms and legs, in basketball - mainly legs. If your task is to develop jumping ability, you should pay attention to the development of explosive strength.

Overview of muscle groups

The high jump from a place is based on the power of the jerk that the body can make. To determine the exercise program, you should understand which muscle groups are involved during the jump. First of all, these are the legs, or rather the calf muscles and quadriceps.

The front of the thigh is the largest muscle group. She is responsible for extending the leg and, therefore, for pushing the body out of place. The calf muscle plays an equally important role in the jump. No wonder boxers train their calves, because the explosive power, the power of the blow depends on the strength of the legs. Pushing out occurs as if along a chain - ankle, shin, thigh. These muscle groups and ligaments should be developed first.

The main mistake of any athlete in trying to increase the height of the jump is the inattention to the stabilizer muscles. These are the muscles of the back and abdomen. In many manuals, you can find recommendations for training the abdominals. If your goal, as in this case, is to develop explosive muscle strength, daily exercises will not give visible results.

The necessary conditions

The best programs are offered by bodybuilders. Work out 3-4 times a week so that the muscles have time to recover. In this case, you get the maximum effect without overtraining, muscle tension and wear.

To make your highest high jump from a place, you have to pay close attention to this. Exercises for the development of jumping ability should be performed systematically, without omissions and without concessions. In athletics, there are several types of high jumps, different in technique, but the same in result.

If the question is: “How to increase the high jump in volleyball or basketball?”, track and field terms should be left aside. Consider the basic exercises for everyday life and team sports.

Basic exercises

When asked how to increase the high jump in basketball and any other sport, each coach will answer: "Improve overall physical condition." And it will be true. To guarantee success, an athlete needs to be hardy, strong, healthy. Against the background of general physiological well-being, exercises are needed to develop certain muscle groups.

jumping rope

They are the most popular exercise in many sports areas. In boxing, for example, the rope is the main tool for developing muscle strength. Basketball players, volleyball players and gymnasts must include jumping rope in their training program. This simple and accessible element allows you to most effectively develop the calf and soleus muscles. Jump rope for 15-20 minutes a day, gradually increasing this time to half an hour. After 2-4 weeks, you will notice significant improvements. To implement your plan to increase your jump height, push off the ground with both feet. Keep your ankles as close to each other as possible.

squat

Squats are one of the main exercises in bodybuilding. Weighted squats develop all leg muscles, abdominals and lower back muscles. Thus, the only exercise allows you to strengthen all the muscle groups necessary for high jumps. Answering the question of how to jump higher in basketball, volleyball, gymnastics, we suggest diversifying regular squats with the same push-up exercise. Squat down to a parallel line with the floor and jump out of this position with force. The main condition is that the landing time should be as short as possible. A large squat amplitude will help to maximize the use of all muscle groups of the legs. Do 10-15 squats, then a break of 3-4 minutes.

Rises on toes

Calf raises strengthen the calf muscles. This exercise must be done until the calves are completely burned. Do 20-30 full reps. In the final phase of the exercise, you should be almost on your toes. Then slowly lower yourself onto your heels. Exercise should be done without jerking. As endurance increases, add weights. Take dumbbells in your hands or switch to calf jumps instead of regular lifts.

Most importantly, high jump exercises should be followed after a thorough warm-up and warm-up of the muscles. This is the only way to avoid injury. Take 10 to 20 minutes to warm up. Then the stretching of all muscle fibers should follow, and only then - the main training.

By doing this program 3-4 times a week without skipping or excuses, in a month you will notice significant progress and will be able to jump much higher than before.

Jumping should be developed by speed-strength exercises, primarily by various types of jumps.

A volleyball player in competitions has to jump especially often (dozens of times in one match). However, the conditions of the game do not allow jumping from a more or less long run-up. Therefore, a jump from a push with both legs is most beneficial for a volleyball player. So, for the development of jumping ability, it is best for him to use such exercises. in which the push is made with both feet. Most suitable for this purpose are high jumps from a place.

picking up volleyball players, strive to ensure that they, in terms of the coordination of the movements of the trainees, are similar to the movements of the players performing the attacking kick and blocking. It is also important that the practicing player can visually control the height of the jump, calculate his efforts, and visually evaluate the results of his actions.

Additional exercises for the development of jumping ability are tempo movements with a barbell (but not the maximum weight) - jerks and jerks with two hands. Useful and high-speed running for short distances - 20-30 m.

Jumping exercises are very diverse. To train volleyball players, we used various jumps from a place without shells, high and long jumps from a place and from a run, vaults through gymnastic apparatus, etc. finally, acrobatic jumps In the classes, we also widely used special equipment developed by us.

The exercises gradually became more difficult with additional movements - bending and spreading the legs, turning, etc. We used side jumps, jumps landing on one leg, and jumps over obstacles, and many others. Such exercises developed the athlete's jumping ability, increased the volleyball player's interest in the exercises, and gave them emotionality.

Practical experience has shown that special exercises for the development of jumping ability should be done at every training session. They can be given 15-20 minutes. in the preparatory part of the lesson (two or three sets of 6-8 jumps). Exercises that contribute to the assimilation of the technical methods of the game (attacking strike, blocking) are best included in the main part of the training.

In the preparatory period of training at each lesson, in addition to various jumps without a projectile, you need to practice jumping using a projectile - an inclined frame with hanging balls, and after a lesson - hanging hooks and rails of different heights.

During the main period training it is recommended to use all special equipment - an inclined pedestal and a frame with suspended balls (in two sessions out of every three), unequally high slats and hanging hooks (in one of each | reh sessions).

What exercises to perform using special shells? We will try to answer this question based on our experience.

Inclined frame with suspended balls. A volleyball player, when jumping, must reach suspended balls with his hand or head. Jumps are performed from a place, from a run in one and two steps, from a run of no more than 7-8 m. Trainees push off in some exercises with two legs, in others with one leg.

jump pyramid in combination with an inclined frame allows the exercise to complicate. For example, students are offered to jump from a certain height from a pyramid, and after landing, immediately make a high jump (pushing off with one or two legs) and get a suspended ball.

One more exercise. Jump onto the pyramid with a short run-up (no more than two or three steps), jump off it to a special mark on the floor and immediately, pushing off with one or two legs, get the ball in the jump.

Before starting the exercises, the teacher sets a specific task for the players, for example, jumping from a place, get a ball suspended at a given height with one hand. When teaching beginners, the teacher must first show the gel. This line is drawn exactly under the center line of the inclined frame. During the jump, landing, the practitioner should not cross this line.

In preparation for the jump, the athlete must look at the ball that he has to get. This develops the ability to accurately calculate the jump

For jumps from a short run-up, a mark is made in front of the chalk line at a distance of 40-50 cm indicating the place of repulsion.

To condense classes, most of the exercises should be performed inline. On an inclined frame, for example, several people can exercise at the same time, taking out balls suspended at different heights. The teacher divides the students into subgroups in advance, taking into account at what height each of them is able to reach the mich. Tasks can be general for all involved and individual for each athlete.

uneven slats. You can exercise on this projectile both one by one and in groups of 3-4 people. A chalk line is drawn between the posts - the center line. This line limits the actions of those involved in the same way. how the middle line of the playing field limits the actions of a volleyball player. No player has the right to cross this line.

In single exercises, the athlete takes the starting position, standing in the middle between the uprights and stepping back from the line by 20-30 cm in order to see the rail above him. For each athlete, the initial jump height is determined. It must be 15-20 cm below the maximum height achieved by the athlete in jumps during exercises on the frame with balls. In subsequent sessions, the lower rail is set at the same height at which the player knocked down the rail in the previous training session.

It is necessary to determine the height of the rails, depending on the purpose of the training. To develop, for example, jumping endurance, the rails should be set a little higher than to improve the techniques of the game. The purpose of the exercise may be to improve the accuracy of movements or the need to eliminate one or another error in the blocking technique (when the player does not know how to calculate the movement). In these cases, it is not recommended to start the exercise with high slats.

The volleyball player performs the exercise as if he were blocking the opponent. The only difference is. that he does not block the ball's path, but knocks down the rails, barking them with his fingers. A knocked down rail rolls down an inclined frame and no longer interferes with knocking down the next one. The exerciser must, without stops and pauses, knock down all ten rails on the apparatus while jumping.

When two or three people practice at once, they stand between the specs like this. not to interfere with each other. At the command of one of the trainees, the players begin simultaneously and without pauses to shoot down one rail after another. Inconsistency of movements is easily detected. If someone makes the jump out of time, he will not get the rails. Moved from its place by other athletes, it will leave the plane of the frame.

You can shoot down rails one at a time, two at once or "through one". It is best to start the exercises with alternately knocking down the rails with a jump from a place.

It is necessary to point out mistakes and correct them not during the exercise, but after it. If the mistakes are repeated or new ones appear, you should stop the player and invite him to repeat the exercise. If the athlete is tired or has already done the exercise many times. it is better to invite him to rest and watch the exercises of his comrades. Only after that you can again allow him to the projectile for repeated exercises. In this case, mistakes are corrected faster.

In an effort to get the upper slats, those involved often cross the chalk line or carry their hands over it, throw back their heads, hold their bodies incorrectly, and squat deeply during landing. The latter is observed especially often if the athlete is tired. It is necessary to indicate to such an athlete that an excessively deep squat reduces the height of the jump.

Exercises should be gradually made more difficult by increasing the height of the rails and inviting athletes to knock them down one by one. but in different versions. In group exercises, it is desirable that those players who will perform in the same team in the competition and put together a group block will train together and at the same time.

All these exercises develop volleyball players' jumping endurance, eye, improve coordination of movements, help to quickly master the blocking technique.

Hanging hooks. A center line is drawn between the posts. The volleyball player becomes 20-30 cm from this line. His goal is to hang a stick with a ring on one of the hooks or remove it from the hook. Further

exercise becomes more difficult. The athlete does it in a jump from a place and from a run, outweighs the stick from hook to hook, hangs and removes it in one jump, etc. Gradually, you can increase the height of the projectile. It is allowed to push off for a jump with one or two legs.

With these exercises, athletes achieve accuracy of movements, develop the correct eye, acquire the ability to calculate the height and direction of the jump. When jumping, the athlete performs a rather complex movement at the highest point of the flight, requiring great accuracy, calculation and dexterity. Such exercises are useful for volleyball players.

It is recommended to give the exercises a competitive character. This greatly increases their emotionality and, therefore, effectiveness. You can compete in who will hang the item higher, who in one jump will be able to hang it on a hook, immediately hang it on another and return it again from the first one.

The recommended training methodology for the development of jumping ability was tested in a pedagogical experiment - in classes with volleyball players of different ages and different degrees of preparedness (volleyball teams of boys and girls, combined men's and women's teams of Tbilisi masters). The experiment showed that jumping exercises with special projectiles significantly contributed to the improvement of the athlete's jumping ability. Thus, in the groups trained according to the proposed method, the players began to jump an average of 12 cm higher than before. The jumps of individual players increased in the range from 9.1 to 13.5 cm. At the same time, in the control groups, in which yag projectiles were used, the height of the jumps rose by an average of only 6 cm.

Jumping ability, as experimental studies have shown, develops in steps. At the beginning (one-two-three sessions) there is a rapid increase in jumping ability. For a long time, it grows slowly and even decreases somewhat at times. This is followed by a rapid increase in jumping ability, replaced by a new long period of its slow development.

This conclusion is correct for regularly trained athletes. With breaks in training or non-systematic exercises, jumping ability quickly deteriorates. In order to develop this important quality in oneself, and then maintain a high level of jumping ability, an athlete needs to train regularly all year round.

Both professionals and amateurs sooner or later set themselves the goal of increasing strength. If this is a game sport, then development, first of all, concerns jumping ability. The height and force with which the jump is made directly affect the achievement of success in basketball, gymnastics, breakdance, volleyball.

To achieve the desired result and jump as high as possible allows explosive strength training- the ability of muscles to push their own body weight to a certain height. Moreover, explosive strength can be developed for both arms and legs. It all depends on which muscle groups are paramount in a particular sport.

Effective explosive strength training must clearly focus on specific muscle groups that are directly involved in the jump. These are the calf muscles and quadriceps.

Extension of the legs and expulsion of the body are carried out through the front of the thigh. The calf muscle group is also important. Boxers pay special attention to her training, on which the strength of the blow depends.

The work of the muscles during the expulsion of the body is the action of muscles such as the ankle, lower leg, thigh. Their development should be given top priority. We should not forget about the stabilizing muscles, which include the muscles of the back and abdominals. The training of the latter is given quite a lot of importance in many manuals and manuals.

The most common mistake many beginners make when they decide to develop explosive strength is the firm belief that they need to train daily. But such an approach will not have the desired effect.

The most effective and effective programs for explosive strength are developed within the framework of bodybuilding training. They involve classes three to four times a week. allow muscles to rest and recover. This makes it possible to avoid tension, wear and tear of muscles in order to achieve visible results.

To make the highest jump from a place in height, you need to train a lot and hard. Jumping exercises must be performed systematically. It is strictly forbidden to skip workouts or do some indulgence for yourself. It should also be taken into account that there are several types of jumps in athletics. They differ in the technique of execution, but the result is the same.

To increase the height of the jumps made by a basketball or volleyball player, one should move away from track and field terminology and fully focus on the exercises themselves, which are applicable both to team sports and to everyday life.

Training program

In order to increase the height of the jump in absolutely any sport, it is necessary, first of all, to improve your physical fitness. An athlete needs to be healthy, strong and resilient. Physiological well-being is the basis, without which it is impossible to effectively and correctly perform training for the development of certain muscle groups.

A popular and very simple exercise that is actively used in training by basketball players, gymnasts, boxers, volleyball players. Jumping with this affordable and easy-to-use sports equipment allows you to develop both soleus and calf muscle groups.

You need to start exercising with a skipping rope from 15 to 20 minutes. Then, when the athlete feels more confident, the load is increased to half an hour. In order for the result to be noticeable, you need not only to jump, but also to do it correctly. It is necessary to tear off the floor (ground) with two legs, while keeping the ankles as close as possible to each other.

If everything is done correctly, the effect will become noticeable after at least two weeks, a maximum after a month.

The main exercise for bodybuilders, which is performed with weights. It is aimed at developing both the abdominal muscles with the lower back muscles, and the muscles of the legs. Only this exercise allows you to strengthen all the necessary muscles of the groups in order to jump really high.

With regard to such sports disciplines as gymnastics, volleyball and basketball, squats for high jumps need to be diversified by pushing. Squatting, reaching a parallel line with the floor surface, you need to jump out of the accepted position. You need to land quickly, and try to make the amplitude of the jump as large as possible.

You need to perform squats at least 10-15 times, taking a break for 3-4 minutes.

Designed to strengthen the calf muscles. They need to be performed until the calves are completely burned so that the amplitude is maximum. It is recommended to do at least 20-30 repetitions. The last phase involves standing on the toes, and then smoothly lowering onto the heels.

Lifts should be performed smoothly, not jerkily. Weight is added gradually, in parallel with the increase in endurance. As soon as the athlete is ready, instead of lifting, they begin to perform buckles on socks or take dumbbells in their hands.

What factors are decisive?

To increase the height of your jumps, it is important not only to train, but also to have the appropriate physical fitness and adhere to a healthy lifestyle. For those who seriously decide to achieve good jumping ability, you need to:

• visit the gym regularly;
• create all the conditions for the full strengthening and restoration of muscles, getting enough sleep and eating right;
• once a month to record the results achieved.

The main thing is to start training prepared. First, warm up for about 10-20 minutes, then stretch. If you neglect the warm-up, there is a high probability of injury.