Need help with my vertical jump?
Im 14 and am 171cm tall, play a fair bit of volleyball and a bit basketball,l but im hopeless at b-ball lol, and at the moment i hav a 70cm (27 and a half inch) vertical jump. At the start of the year it was around 50cm and i wanted a 75 by the end of the year so all is going well. i now want to get it as big as i can so that i will be able to hit better in volleyball, jump higher for rebounds in basketball and to be a better player. So far i haven’t done any special training to improve it, just normal fitness stuff but i realise to get it bigger ill need to do stuff that’s more specific. So i want some help with what exercises to do that work well but if at all possible that dont require lots of knee movemtent (eg squats) because i hav knee problems, not big ones but they hav the potential to be . Also is setting a goal to have a 85cm jump by the end of next year to high?
I am also a volleyball player and I am training to improve my vertical leap. the muscles used when you jump are as follows: your hamstrings, quads, gluts, lower back, and hip flexors make up about 80% while your calves and upper body make up the other 20%. So some good exercises are squats, dead lifts, lunges, calf raises, and quad leg extensions.
I also have bad knees and these exercises will strengthen the muscles around your knee and actually help to prevent injury. so don’t shy away from exercises just because they involve the knee, just make sure you are doing them correctly and don’t overdo it. also, you are still young and growing so don’t go crazy with the weight lifting.
http://www.youtube.com/jumptrainee1#play/uploads/19/5RzG-mygB-c
that is a great website with a bunch of exercises to do.
Beckham the border collie- Get on the Ball- Intermediate exercises
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