Sport Specific Training

[chiplin]

Hey again guys, I've recently decided I'm going to follow my volleyball career into college. One problem. I'm 5'9, but I have a pretty big vert and could easily get highest on my team where the tallest guy was 6'1. The average height I've noticed for college v-ball is 6'2. I need a program to get my vert even higher, I need to be able to get as high as the other guys and pound the ball to the floor. Does anyone know of any programs that can help me achieve this ? Thanks guys. I have until next September I believe. At the earliest.

[tiramisu]

5' 9" and volleyball career. Well, not to be cruel but don't unless it's just for fun. Vertical jump height can be trained a little bit but it's primarily a genetic talent once you have developed the skill you generally won't see a lot of improvement. The NBA is out as well I'm afraid.

[tex]

I was fortunate to go to a larger, competitive high school and played basketball with some real talent.....one of my point guards was 5'6" and could easily dunk a basketball.....it takes genetics and a lot of heart to make it if you are of smaller stature but it can be done! You need to practice explosive moves to get your vert up.....box squatting is a MUST!!! box squat has increased my vertical dramatically.....

and for the negative comments....what about spud webb?!>?!

[chiplin]

I'm not exactly sure how high my vert is, but it's pretty big right now, your negative comments are just going to push me more to obtain my goal. I don't think I'll be growing much more but I'm sure I can train more specific to vertical increase and still see a significant difference.

I always thought there was a program that increased your vert like beast but I think it was a year long program.

[tiramisu]

I'm not saying there aren't short guys that don't have great verticals. I'm saying if you are a short guy and you don't already have a great vertical you are essentially hosed, they are going to beat you at the net.

We had a 5' 10" high school basketballer who did adequately well in college basketball who had an obscene vertical. It allowed him to be a star in high school and got him on the team in university as second string. He did get the scholarship though and truthfully that was the important thing.

[Memo]

1.http://www.defrancostraining.com/articles/38-articles/54-dirty-tricks-for-higher-vertical-jumps.html
2.http://www.tmuscle.com/free_online_article/sports_body_training_performance/white_men_can_jump

[Talo]

I new a guy in high school that was about 5'9 who was on the BB team. One trick that he would use was to wear 2.5 -5 lbs ankle weights all the time . In practice and around school . Seemed to work well for him.

[Heracles]

I'm just a tad under 6' and I played college vball as an OH. Highest running vert I hit was 42" but standing was only 36".

I've read a lot of info from the jump manual and I also just google vertical jump blogs and sift through that info as well.

For me personally I loved doing Olympic lifting, snatches and cleans and one arm DB snatches, heavy squatting is a must for me and I would basically jump as hard as I can as often as I can.

Plyometric stuff that I feel is the best for vert is a counter movement jump like depth jumps but you have to set a height to jump at or you won't go hard enough. Jump and reach once again get a definitive height to jump at and if you don't reach it that rep doesn't count. 2 foot long jump, I love these for the power of the push off the floor and you get the negative on landing. Dunks, if you can't dunk yet then rim grabs with full approach jump, if u can dunk then work till you can 2 hand dunk.

I also love sprinting for my vert. I only sprint short distances but focus on being as explosive as I can off the ground really push hard with the legs and you never get to fully upright until the last set of sprints. So start with 10yds, then 30yds, then 50yds or something like that.

You can also mix in some football like cone drills but I think if you want to jump higher than jump more and the sprinting should be all the extra you need combined with the weight training.

Hope this helps I could try to give more detail but what works for one person doesn't neccesarily work for another.

I agree with the genetics comment but hard work can always squeeze out a few inches.

I know some guys with skinny legs that can't squat worth a crap but can jump out of the gym, if your one of those guys great if your not then get under the bar, get up in the air, and keep pushing the earth away with your feet.

Herc.

[chiplin]

Well I'm not a small lanky guy, but I have a huge vert for someone with 5'9. My high school team this year was small, tallest guy was 6'2, and he was the other Middle, and I still leapt over him.

[warlock]

Play Libero.

Dude you can even play college but you will not go far.

I have been playing vb for more than 20 years and the truth is: on the net the taller guy has advantage.

Yes you probably can attack the ball well but you can pretty much get the 1st block but late for the 2nd block.

In vb everybody wants to attack but defense is another thing.

Learn to pass and defend and your shot will be there.


To answer you question: read teh vertical jump bible by Kelly Bagget

[ms_moneypenny]

warlock took the words right out of my mouth!!! liberos are usually smaller but key to any team's success on the court.

[chiplin]

This year we played a team where the coaches at the beginning of the season told every under 6 foot to go home, when we faced them, I ran show in blocks for both teams. I have no trouble getting up and down in sequence.

[warlock]

I guess I didn't make myself clear.

What you want to do is possible, increase your VJ to a mid 40 and have a VB career.

Mireia Luis probably was the best attack in volleyball EVER but she could spike above the antena, Leonell Marshall did very well even though he is only 6'2 with a 52 vertical.

If you have the genetics and work ethic and the right training you may improve whatever you have and do well.

What I meant is that you have a natural limitation and that if you try to do what everybody else is doing may not be as productive as looking for another path.

I am only 5'11and played mostly in Brazil where the level of playing is quite high, I killed myself doing plyos and could increase my vj never been the best attack but my block worked and I was the best defensive player in every team I played just because I trained more defense than anyone else.

If you have a dream follow it but just keep in mind that life isn't black or whithe there is a lot of grey there, learn to explore and use teh grey areas.

Good luck

[chiplin]

I'm gonna try the JVB program.

[maximus14]

you could try power squats or power complex squats i believe there called they also have this in bench dont have a link but esseantially its a sqaut that you jump out of in the positive portion of the rep it could help out a lot with your verticals

[musclehead123]

plyometrics will work, sprinting is one of the best plyometric workouts, but be sure not to injure yourself. olympic lifts can also help, I really suggest you have someone show u how to do these in the gym with you that knows what they are doing. There are football players that come to the same gym i go to and their coach comes with them and the form they use is so bad, mean while their coach is saying "good form, thats what i like to see!"

another thing you can buy are these shoes where the front of your front is elevated.

hack squats also might help, when i was sprinting my coach and I both noticed that my start and first 10metres improved when i incorporated hack squats into my routine.

[warlock]

did you say that you area 5'6" centre?

[chiplin]

5'9" Middle.... I can also play Right Side, via my left hand being dominant.