Does anyone know what I could do to increase my jump height without use of any outside objects? I jump rope almost 3 or 4 times a week and run every day, but I have almost no idea on how to help myself.
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Jump rope is a great conditioning, agility and foot work tool all baseball players should use.
However, it won't do much for your vertical jump.
There are certain lifts that increase vertical jump very effectively. Some of these include Power Snatch, Squat (all variations), Push Press and Deadlift.
What really increase the VJ (and speed for that matter) is strengthening the posterior chain, especialy low back, glutes and hamstrings. This is where the power comes from.
However, it won't do much for your vertical jump.
There are certain lifts that increase vertical jump very effectively. Some of these include Power Snatch, Squat (all variations), Push Press and Deadlift.
What really increase the VJ (and speed for that matter) is strengthening the posterior chain, especialy low back, glutes and hamstrings. This is where the power comes from.
Plyometrics... Look into the plyo exercises recommended for volleyball players. You CAN increase your vertical.
Caution... Be smart about this though. There are right and wrong ways to do these exercises. Recommend getting with your coach, or speak with the volleyball coach at your school. They should have an off-season program in place for the volleyball girls. ...might even let you join em for workouts.
But if you do, expect to be buried, vertically, and humbled. Those girls, if committed to their workouts, can really get off the floor.
Caution... Be smart about this though. There are right and wrong ways to do these exercises. Recommend getting with your coach, or speak with the volleyball coach at your school. They should have an off-season program in place for the volleyball girls. ...might even let you join em for workouts.
But if you do, expect to be buried, vertically, and humbled. Those girls, if committed to their workouts, can really get off the floor.
Basketball players also work on this a lot. They typically have summer training programs that include exercises to work on their verticals.
Just be careful with Plyo's. 99% do them incorrectly. They are a part of the equation, not the whole thing. Very easy to birn out central nervous system using improper methods.
Again, relative and reactive posterior chain strength will largely determine how high you can jump.
Again, relative and reactive posterior chain strength will largely determine how high you can jump.
Jon Doyle, I really like the time and effort that you put in when you give these players and parents advice. Your website is also equally impressive. Thanks for your input.
Lineshot,
Thanks so much for the kind words...My goal is to provide the info that I did not have access to when I was playing...keep the questions coming and I will keep answering.
On a side note I want to know what everyone reading this forum wants me to cover in my blog. Just post here or shoot me a PM. Thanks!
Thanks so much for the kind words...My goal is to provide the info that I did not have access to when I was playing...keep the questions coming and I will keep answering.
On a side note I want to know what everyone reading this forum wants me to cover in my blog. Just post here or shoot me a PM. Thanks!
clave rises aka toe rises standing for the back clave muslces and sitting down for the front clave muslces