Vertical training exercises

So vertical training is very cheap you don't need lots of equipment to do it. All you really need is your own body weight and a skipping rope and somthing to jump over. This is what I used to do my vertical training. This is a reason why I kinda decided to do vertical training because you don't need much. I did my vertical training in my garage so it was kinda cold. Oh another thing you need running shoes or volleyball shoes when you do your workout. You can honestly use mostly anything around you to do this workout an example would be like use stairs to do calf raises and don't let your heal go to far down because you could stretch the calf muscle and pull it which would be bad. So that picture you see with the square and says jump on it that's what I did over the 5 gallon pail. I did 10 reps everyday expect sunday, I skipped on both feet 100 times then on one foot I did that with both feet 50 times, then I did quads I used 30 pounds 5 reps 3 times.  

Vertical training 4

So when I was in Hawaii it was a difficult trying to work out on my vertical training when I was on vacation. All you want to do is spend time with your life family and chill by the beach and have a good time. First week I did not to vertical training because the jet leg just killed me and my family. The second week I started to work on my vertical training it was interesting I would watch the clippers play and just work out in front of the tv, I didn't use my skipping rope or jump over anything I just used my own weight. I worked our for the last three weeks I walked on sand for 40+ plus minutes in the hot sun when i got to hot I jumped into the ocean to cool off. But then I realized I could and train in the ocean also so I tried over jumping waves were kinda big but it was fun  or if the wave I would still try but I would get knocked down then I would just get back up and keep going. Then I would walk in shallow water and just walk through the water because the ocean is pushing bad pulling you so that another exercise that I did.

Vertical training

Hi my name is Riley and I'm doing my passion project on vertical training I've been playing volleyball for 6 years now school and club volleyball and I've realized that now I need a higher vertical, I'm 6'2 and I have to jump higher if I want to get over blocks all the way over there hands if I want to score more than I do now. It will help me get scouted to colleges or university's in the future because I'm not that big for a volleyball player so I need to help my self in another way which would be to increase my vertical. I want to improve my ability as a volleyball player as much as I can. I'm doing this because I don't want to stop playing volleyball just because you need height for the game so I'm going to help myself to improve my vertical. I've been working on my vertical for almost weeks now and it has been going very well so far. But it's been hard also between volleyball practices and tryouts because I don't want to decrease it so much so I can't jump at all. I stop doing it because it would of been hard for me on my legs to try to jump as hard and high as I can stop I let my legs have rest for three days before I had my tryouts. My tryouts were successful and I made the team that I wanted to be on so we have a month off till I start to practice with my new team. So I'm going to train for that month I have off and when my month is done hopefully my vertical has increases a decent amount to make my game a whole lot better and a interesting year for me as a player.

Vertical training

These are the main muscle's that you use when you are using your legs and your upper body also when you are trying to get a better vertical for any reason you have. These are some exercises I do to increase my vertical my coach has me on her personal vertical schedule she made her self when when she was younger and played volleyball herself she had to do them herself and she told me that she could dunk. So I decided try it and I'm enjoying it so much so far and it's been working. But it only works if you do the exercise.  They are difficult work outs and different some of the exercise I've never seen before they are very interesting. Before you do starting doing any kind of work out always have a warm up to warm up the muscles that your going to use and work on. I would for legs stretch and then grab a skipping rope start out easy nice and slow just to get those muscle to work. If you don't warm them up there could be lot's of problems like an injury you could tear a muscle or pull a muscle and it could be very dangerous for that players/ person because they could be out for very long time which wouldn't be good for that player or the team for multiply reasons. 

Vertical training 

What muscles do you use when you jump?

Hip Extension

Hip extension is the action performed when you stand up from sitting in a chair. Hip extension occurs at the beginning of the jumping phase, before your feet leave the ground. Muscles involved in hip extension are the gluteus maximus, semitendinosus, semimembranosus, the long head of the biceps femoris, and the adductor magnus. All of these muscles are located in the upper leg or gluteal area.

 

Knee Extension

Knee extension is the movement of straightening the leg at the knee joint. Knee extension occurs almost simultaneously with hip extension in a vertical jump. One muscle is involved in knee extension: the quadriceps femoris. This muscle can be broken down into four separate muscles of the anterior thigh: Rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. These four muscles work together to perform knee extension.

Ankle Plantar flexion

Ankle plantarflexion is also known as "pointing your toes." This is the final movement the lower leg performs before leaving the ground during a jump. The primary muscles involved are the gastrocnemius and soleus, or the large muscles in the calf.

Shoulder Abduction and Flexion

Vertical jumps may be performed with or without arm movements. If arm movement is used, it's typically performed as a final upward reach while in the air. This movement involves two types of motion in the shoulder: abduction and flexion. Muscles involved in shoulder abduction are the deltoid, supraspinatus, and pectoralis major.

1. Glute Bridge

A great way to engage the glutes and hamstrings is the Glute Bridge. Squeeze your glutes tight and dig your heels into the ground. Notice how your hamstrings are activated. Focus on what it feels like to squeeze those glutes as you come up into the bridge.

2. Squat

This is an important functional movement jumping exercise. For starters don’t use weights in this exercise. Just your body weight will do for now. We’re not doing a high volume, we just want to focus on activating certain muscle groups. Focus on sticking your butt outward as you come down. As you come up, pay attention to what it feels like to really squeeze those glutes.

3. Lunge

Step forward on one foot and drop the other knee towards the ground.  Focus on not letting the advancing knee come over your toe. Your posture should be erect. Make sure your shoulders are directly over your hips and not leaning forward. As you get stronger you may use dumbells for added resistance.

Experiment with varying the length of your step forward. A shorter step forward activates the quad of the back knee. This is called a Shallow Lunge. A longer step forward activates more of the glute and hamstrings. This is called a Wide Lunge.

You may consider this: The world’s greatest leapers build upon these 3 key exercises. They use a combination of strength and plyometrics in a stacked approach. Known as power plyometrics, and one of the best examples is in the special report …

Websistes

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Vertical training

This year for my first passion project I'm going to do vertical training. I'm doing vertical training because I'm a volleyball player and my life evolves around it. I'm trying to get a better vertical because I want to play university ball  because if I stop growing I will need to work on my vertical to jump over taller players that will try to block me. I want to try to get on the junior national team because I think that will be an amazing experience for me as a volleyball player. I love volleyball and I'm glad God gave me these talents to play all different kinds of sports  and I want to show what God has done for me through volleyball to people across the province and I want to praise him through the sports that I play. It's not a privilege to play sports but a gift from God. That's what my mom always tells me when I play volleyball and it helps me so much because then I realize how amazing God is to me and what amazing gifts I have.