I used to have a 35-inch vertical. Lately I really want to get back to having some vertical back with my game. So I have collected some training guides and designed a jump training program for myself to implement using whatever I have at home. This program requires one hour a day, and rest every other day.
I have been doing my jump training for the past 3 months. I measured my leap before the training, I can only jump 2 feet high. Right now, I have gained 6 inches back. I am close to 40 years old 172 lbs, and I had 2 serious ankle injuries before. (I was 143 lbs when I have the 35 inches leap and young.) I am very glad that I am gaining some leap back, and my leap is faster than before my jump training started. I have spent most of my time training on my JumpSoles for the past month, from warm up exercise to volleyball jump approach. I strongly recommend JumpSoles to you if you want to gain more height in your games.
Please remember that plyometrics can be overdone. To protect yourself, make sure you do each of the following steps:
- Proper weight training
Do not squat more than 2 times of your body weight. If you are hearing noise in your ears, or feel dizzy, stop doing workout right away. If the problem persisted, see a doctor. - Workout every other day
Many have said that the proper plyometric schedule should be about three days of jumping, three days of weight training, and a day of rest for a week in the off-season. I think it’s a good idea to follow this to prevent injury. - Rest between reps
Rest between workouts, and also rest between sets. Remember that you are trying to work your leg muscles, not give yourself a heart attack. I usually do a set, catch my breath, then continue to another set. Play it safe and don’t overdo it. - Stretch before and after workouts
Be sure to stretch the muscles you plan to work before your exercises. A warm muscle will get you a lot higher than a cold one.
Volleyball Jump Program
The following are the elements of the jump program:
- Rope jumping
Jumping rope is one of the best forms of strength and stamina conditioning that is available. It is best to jump on a soft surface, such as a workout pad. Jumping on a hard surface can cause the front of your legs to become sore. You should wear some kind of tennis shoe or some other shoe without heels when you are jumping. I started with 2 legs rope jumping, but from week 3 to 8, I do one leg rope jumping. - Bench blast
The bench blast is great for developing that explosive power you need to get up in the air quickly. The only equipment you will need for this exercise is a strong bench or chair that is high enough to allow a ninety degree bend at the knee. To perform this exercise, place on foot on the chair and the other foot on the floor. Now you are ready to begin. With the foot on the chair, push upwards, using a great blast of strength. While in the air, change feet using a scissors type movement, landing with opposite feet on the chair and the floor ready to perform another bench blast. Make sure that you push upward with the foot on the chair. This is just like running the stairs, instead we transform it to working on the same muscles using a bench chair. - Squat
The squat is considered to be the best all-around lower body exercise. It is primarily responsible for developing your thighs and strengthening your hips. The only equipment you will need besides weights for this exercise is a book that is about 2 inches thick and wide enough to put both feet on it. If you could not find one, simply use 2 books, one for each foot. To perform this exercise, place the heels of your feet on the book with your feet 8 to 12 inches apart. Place your hands on you hips and you are ready to begin. Squat down until your upper legs or thighs are parallel to the floor, then raise yourself up again slowly. It is important to keep your head up and your back as straight as possible throughout the exercise. It’s best to stand in front of a mirror and look at yourself when doing squat. I am using 80 lbs weight for this exercise, I am 165 lbs. You should use enough weight as you see appropriate. - Calf raise
The calf raise is responsible for developing the lower part of your leg which is called the calf. This exercise is a necessity for that quick jump you need in a split second, because time doesn’t allow you to put everything you have into it. The equipment you need is that same book you used for the squat and a fairly strong chair. To perform this exercise, place the balls of your feet on the edge of the book with your feet a few inches apart. Place your hands on the back of the chair and hold it lightly in order to keep your balance. Pick one foot off of the book and hold it up in the air because you will only be exercising one leg at a time. Now you are ready to begin. Lower your heel as far as possible or all the way to the floor, whichever comes first. Then raise all the way up on your toes, thus completing the movement. A full set is considered complete after you have exercised both legs the required number of repetitions.
This program has been designed to help you reach your maximum jumping height. It is primarily a guide to help you plan each training day. For some of you, the workouts may be fairly easy. For some, the workouts will be a little difficult. Whatever the case, the first two weeks have been designed as a break in to the training routine and should not be changed in any way! After the first two weeks, if the workouts seem easy, increase the number of repetitions you perform for each exercise to suit you. Do exactly the opposite if the workouts are too hard. Do not overwork your body by doing too much. Do not underwork your body either, by doing too little. After you complete the 12 week course and you want to progress even further, either increase the number of sets you are doing or increase the number of repetitions per set (a repetition or rep is the complete cycle or movement of the exercise. A set is a group of repetitions or reps). It is entirely up to you as to how much you increase your vertical jumping ability!
