Thursday, October 15, 2009

Train to Jump Higher for Volleyball by Tim Archbold

Having the ability to jump high in volleyball is important for the purpose of blocking shots and executing spectacular spikes. It does not matter if you are short or tall, everyone can benefit from adding a few more inches to their vertical jump. To train to jump higher requires a few basic principles you must follow to achieve your goal.

When you undertake a jump program you need to keep in mind that it can take months before you can see some real gains. Consider this as a long term program and not a quick fix and you will have a better chance to succeed. A side benefit of training to jump higher is you will be able to accelerate faster from a dead stop when you need to change positions.

If I were to pinpoint one key thing that would help you jump higher it would be stronger legs. The legs are what propel you upwards off the court be it wood or sand. So you need to strengthen the thigh and hip muscles as the first priority and next would be the calves.

Squats and dead lifts are the two most important strength exercises you should be doing, not only will they strengthen the thighs but you also get a whole body workout. Calve raises are needed for the lower legs. If you are just starting out at trying to jump higher, do the strength building for at least a couple months.

The next thing that you need to work on after the strength building would be explosive strength. This is accomplished by doing plyometrics which involve various jumping exercises done explosively. Not only will this help you jump much higher, this will also help your acceleration from a dead start. Plyometrics are stressful to your joints and it is recommended not to do these more than two or three times per week.

It would be best to find a good program that would show you how to train correctly so you can focus on doing the right things. Do not expect overnight results as this is a long term commitment but if you want to jump higher these are the things that you must do.

Friday, June 26, 2009

Jump Higher for Volleyball. by Dibbs

More on Increase vertical and Jumping Exercises Before you jump high you need to understand the physiology of muscles. You might not know this but our muscles can store energy for a split second and that can be used to increase jump height.

Muscles can be seen as springs and you know that when a spring is compressed it has energy stored and ready to be used. This is what happens in the muscles of our legs as we bend our knees before a jump.

What you are doing is essentially loading the spring. Your muscles feel a stretch and that results in what is called the golgi tendon reflex that makes that muscles want to spring.

So this is where a proper jump training program comes into play. Plyometrics can cause that reaction to fire with much more power which results in you jumping much higher. Don't think that lifting weights is all you need to get air. You don't see many bodybuilders dunking do you?

You do need strong legs and tendons before you start an intense jumping routine. Plyometrics will train your muscles to all fire at the exact same time and this will make you jump higher.

1. First you need to start with strenthening the legs. If you can squat 125% of your weight 8 times in 8 seconds then your legs are ready to start a jump training program. If not then you will need to spend a few weeks strengthening your legs.

2. Now that your legs are strong enough, make sure you do plyos on fresh legs. Don't burn out with weights and then do plyos. You want to jump your highest possible each time.

More on Increase vertical and Jumping Exercises

Sunday, June 21, 2009

Sand Volleyball by Dibbs

Indoor volleyball and beach volleyball are much different. You can't just assume that you can play beach volleyball because you play indoor volleyball.

1. The serve is the best place to start with our rules. A tossed ball that isn't contacted is a lost point.

2. You don't stay on one side of the net for the whole game. When playing outside there are factors like the sun and wind which give one an advantage over the other. When going to 21 you switch sides every 7 points.

3. If you shank a ball and it goes way out on the other side of the net you can go get it. As long as the ball was outside the antenna.

4. A beach volleyball is not an indoor volleyball. Beach volleyballs are much softer because the psi is always below 4 psi.

5. A hard driven ball is allowed to be doubled with you hands. This means that you can slightly grab the ball for a second.

6. You can not set the serve in beach volleyball. A serve is never allowed to be doubled in any way.

7. Indoor volleyball players have the hardest time learning how to set the ball properly in beach volleyball. The ball should leave your hands with no spin and should be pretty silent.

8. You must be perpendicular to the ball if you set the ball over the net. The only exception is if you set your partner and the wind takes it over the net.

9. The block counts as a hit in beach volleyball. So if you touch the ball on the block you have 2 more hits to get it back over the net.

Cade is an expert in women's beach volleyball and sand volleyball

Tuesday, June 16, 2009

Juming Higher for Volleyball by Dibbs

First you need to understand a few things about muscles before you start plyometrics. Muscles can store energy for a split second and you are able to use that energy to jump higher.

Muscles can be seen as springs and you know that when a spring is compressed it has energy stored and ready to be used. This is what happens in the muscles of our legs as we bend our knees before a jump.

So when your knees bend you are essentially loading a spring. The muscles in our body can feel any stretch and they want to counter that by contracting the opposing muscles which will cause us to jump.

This is where plyometrics come in. Plyos and proper training will make that counter reaction fire with much more power. It's not the size of the muscle that determines power, or your would see bodybuilders hitting their heads on the rim from jumping so high.

Jumping has more to do with muscles firing at the exact same time instead of just brute strength. Don't get me wrong, you need strong legs before you start a plyometric type exercise program.

1. If you can't squat your weight comfortably then you need to get stronger legs before starting plyos. Aim to do 125% your weight 8 reps in 8 seconds.

2. Okay, so once you are ready to do plyos you need to make sure to do them when your legs aren't tired or sore. Don't do a leg workout and then plyos. You need to jump your highest each time if you want to be able to jump higher.

More on Increase vert and Jump Higher

Thursday, June 11, 2009

THE VOLLEY AND OVERHEAD SMASH by Jamulco Setiawan

The net attack is the heavy artillery of tennis. It is supposed to crush all defence. As such it must be regarded as a point-winning stroke at all times, no matter whether the shot is volley or smash.

Once at the net hit from the point at the first opportunity given to get the racquet squarely on the ball. All the laws of footwork explained for the drive are theoretically the same in volleying. In practice you seldom have time to change your feet to a set position, so you obviate trouble by throwing the weight on the foot nearest to the ball and pushing it in the shot.

Volleys are of two classes: (1) the low volley, made from below the waist; and (2) the high volley, from the waist to the head. In contradistinction to the hitting plane classification are the two styles known as (1) the deep volley and (2) the stop volley.

All low volleys are blocked. High volleys may be either blocked or hit. Volleys should never be stroked. There is no follow through on a low volley and very little on a high one.

You will hear much talk of "chop" volleys. A chop stroke is one where the racquet travels from above the line of flight of the ball, down and through it, and the angle made behind the racquet is greater than 45 degrees, and many approach 90 degrees. Therefore I say that no volleys should be chopped, for the tendency is to pop the ball up in the air off any chop. Slice volleys if you want to, or hit them flat, for both these shots are made at a very small angle to the flight-line of the ball, the racquet face travelling almost along its plane.

In all volleys, high or low, the wrist should be locked and absolutely stiff. It should always be below the racquet head, thus bracing the racquet against the impact of the ball. Allow the force of the incoming shot, plus your own weight, to return the ball, and do not strive to "wrist" it over. The tilted racquet face will give any required angle to the return by glancing the ball off the strings, so no wrist turn is needed.

Low volleys can never be hit hard, and owing to the height of the net should usually be sharply angled, to allow distance for the rise. Any ball met at a higher plane than the top of the net may be hit hard. The stroke should be crisp, snappy, and decisive, but it should stop as it meets the ball. The follow through should be very small. Most low volleys should be soft and short. Most high volleys require speed and length.

The "stop" volley is nothing more than a shot blocked short. There is no force used. The racquet simply meets the oncoming ball and stops it. The ball rebounds and falls of its own weight. There is little bounce to such a shot, and that may be reduced by allowing the racquet to slide slightly under the ball at the moment of impact, thus imparting back spin to the ball.

Volleying is a science based on the old geometric axiom that a straight line is the shortest distance between two points. I mean that a volleyer must always cover the straight passing shot since it is the shortest shot with which to pass him, and he must volley straight to his opening and not waste time trying freakish curving volleys that give the base-liner time to recover. It is Johnston's great straight volley that makes him such a dangerous net man. He is always "punching" his volley straight and hard to the opening in his opponent's court.

A net player must have ground strokes in order to attain the net position. Do not think that a service and volley will suffice against first-class tennis.

Strive to kill your volleys at once, but should your shot not win, follow the ball 'cross and again cover the straight shot. Always force the man striving to pass you to play the hardest possible shot.

Attack with your volleys. Never defend the ball when at the net. The only defensive volley is one at your feet as you come in. It is a mid-court shot. Volleys should win with placement more than speed, although speed may be used on a high volley.

Closely related to the volley, yet in no way a volley stroke, is the overhead smash. It is the Big Bertha of tennis. It is the long range terror that should always score. The rules of footwork, position, and direction that govern the volley will suffice for the overhead. The swing alone is different. The swing should be closely allied to the slice service, the racquet and arm swinging freely from the shoulder, the wrist flexible and the racquet imparting a slight twist to the ball to hold it in court. The overhead is mainly a point winner through speed, since its bounce is so high that a slow placement often allows time for a recovery.

Do not leap in the air unnecessarily to hit overhead balls. Keep at least one foot, and when possible both feet, on the ground in smashing, as it aids in regulating the weight, and gives better balance. Hit flat and decisively to the point if desired.

Most missed overhead shots are due to the eye leaving the ball; but a second class of errors are due to lack of confidence that gives a cramped, half-hearted swing. Follow through your overhead shot to the limit of your swing.

The overhead is essentially a doubles shot, because in singles the chances of passing the net man are greater than lobbing over his head, while in doubles two men cover the net so easily that the best way to open the court is to lob one man back.

In smashing, the longest distance is the safest shot since it allows a greater margin of error. Therefore smash 'cross court when pressed, but pull your short lobs either side as determined by the man you are playing.

Never drop a lob you can hit overhead, as it forces you back and gives the attacking position to your opponent. Never smash with a reverse twist, always hit with a straight racquet face and direct to the opening.

Closely connected to the overhead since it is the usual defence to any hard smash, is the lob.

A lob is a high toss of the ball landing between the service-line and the baseline. An excellent lob should be within 6 feet of the baseline.

Lobs are essentially defensive. The ideas in lobbing are: (1) to give yourself time to recover position when pulled out of court by your opponent's shot; (2) to drive back the net man and break up his attack; (3) to tire your opponent; (4) occasionally to, win cleanly by placement. This is usually a lob volley from a close net rally, and is a slightly different stroke.

There is (1) the chop lob, a heavily under-cut spin that hangs in the air. This, is the best defensive lob, as it goes high and gives plenty of time to recover position. (2) The stroke lob or flat lob, hit with a slight top spin. This is the point-winning lob since it gives no time to, the player to run around it, as it is lower and faster than the chop. In making this lob, start your swing like a drive, but allow the racquet to slow up and the face to tilt upward just as you meet the ball. This, shot should seldom go above 10 feet in the air, since it tends to go out with the float of the ball.

The chop lob, which is a decided under cut, should rise from 20 to 30 feet, or more, high and must go deep. It is better to lob out and run your opponent back, thus tiring him, than to lob short and give him confidence by an easy kill. The value of a lob is mainly one of upsetting your opponent, and its effects are very apparent if you unexpectedly bring off one at the crucial period of a match.

Saturday, June 6, 2009

Beach Volleyball by Cade

So you want to learn how to play beach volleyball? Well the read on.

Do you know what the fastest growing sport in the America is? Beach volleyball! But the rules differ quite a bit from the traditional indoor game.

The net height stays the same for both indoor and beach volleyball. That means is at 8 feet for men and 7'4" for women.

Beach volleyball doesn't have positions like in indoor. You pick a side and you can stay on that side as long as you want.

Most likely you will want to focus on playing one side so that you can master that side. The real positions are whether you are the blocker or the hitter.

You might be a great hitter and an okay setter, and if that's the case you will never get to hit because the other team will serve your partner every time. This is why you have to be good at everything to play beach volleyball.

There is nothing but rally scoring in volleyball now and you go 21. If you reach a third game the score only goes to 15.

Teams will switch sides every 7 points when the score is to 21. In the 3rd game you switch every 5 points.

Learn more on women's beach volleyball and how to increase vert

Monday, June 1, 2009

Improve Your Volleyball Defense - Six Tips to Success by Kevin Smullin

Great defense in volleyball can be a killer. Now that the game has switched to rally point, great defense can help you put together a long string of points, especially if the other team gets into a tough rotation.

Great defense can demoralize the other team. If they get that feeling that no matter what they send to you is going to come back to them, you have won a huge mental victory that will result in a win. Use these six tips to improve your team defense:

1. Before the serve, take a look at the other team and identify hitters and the setter. If you will take the time to read the other team before the play, you will have an easier time seeing the location of the setter (front row/back row) and where the hitters are. When you know where the hitters are, it becomes a lot easier to read the defense. However, make sure that you are reading the defense instead of predicting the defense. There is a big difference between the two...

2. Watch how the ball was passed and the approaches of the hitters. If the ball was poorly passed, some of their offensive options will be limited. You can use this to your advantage by focusing on only the players that could still hit. Also, look at the hitters and how they are approaching the net. If they are almost done with their approach and the setter is just barely getting the ball, you need to be prepared for a quick attack. It is important to watch both the ball and the hitters.

3. You MUST be able to see the hitter hit the ball. If you cannot see the hitter hitting the ball, you are in the wrong spot. This means you are behind the block, or not in the path of the ball. You should be lined up in the angle away from the block, the line away from the block, or the seam between the blockers. You are not helping your team if you cannot see the hitter hit the ball.

4. Although it is difficult, relax when the hitter hits the ball at you. Most players have the tendency when they are getting bombed on to tighten up their arms to receive the impact of the spike. This is the opposite of what you want to do. If you will relax your arms when passing the ball, the momentum of the ball will push your arms back and help you cushion the hit. This will be the difference of passing it to the setter, or hitting the ball back over the net. To be a great digger, you must relax your arms.

5. Watch the arm swing of the hitter. If you see the hitter slow down their arm swing in mid air, or you see the hitter jump with only one hand up, step up and get prepared for a tip over the block. It is easy to be prepared for the tip if you will watch their arm swing in the air. Most players are not good at disguising the tip.

6. Stay on your toes!!! I am surprised how many players will play defense with all of their body weight on their heels. With their weight on their heels, they cannot move quickly to the ball, or adjust their defensive position. The key to quick movements is to stay on your toes and have your body weight forward.

When your entire team will practice these tips and put them into practice, your team defense will improve almost overnight. This can help you put together that run of points that will help you win the game.

Wednesday, April 29, 2009

How to Jump Higher by Cade

Formerly known as jump training, plyometrics are exercises developed to increase your vertical leap. The words plyo and metrics actually stand for measurable increase.

Power is a result of both speed and strength in a muscle and plyometrics link those 2 factors together. The fastest way to increase power in a muscle is through proper plyometrics training.

When you want to move a muscle, your brain sends a chemical reaction to the muscles. Some movements occur without any conscious effort on your part.

Good jumpers stay in contact with the ground for the shortest time possible. When you bend down before jumping you have energy stored in your legs and the more time you are on the ground means more time for that energy to be wasted in the form of heat.

So to teach people how to jump higher you must focus on being in contact with the ground for a shorter period of time. This is why plyometrics exists, to teach muscles a faster reaction time.

A muscle has more energy if it is stretched immediately prior to it contracting. This is why dropping down before you jump will actually cause you to jump higher.

Muscles can be compared to rubber bands to an extent. A stretched rubber band will go farther than a non-stretched rubber band.

Another example of how muscles react to being stretched is the patella tendon. When a doctor taps you just below the knee with a rubber mallet your tendon is stretched which causes a fast reaction of the muscle to contract.

A muscle contracts faster when being stretched first. You can't really change the speed of the stretch reflex with training but you can change the strength of the response, which will cause you to jump higher.

Cade writes about how to jump higher plyometric exercises

Saturday, March 28, 2009

Get Ready For The MIVA Volleyball Club 2009 Season Tournaments

The Midwest Intercollegiate Volleyball Association or MIVA is sure to present a round of another banner year competition in 2009. MIVA is a college athletic conference whose members compete in men's volleyball matches. A number of conference schools perform in the men's volleyball at the club level. A number of events are scheduled to take place starting from February 2009, which include the HIC season tournament or Hoosier Illini Classic, Grand Valley State Lake Challenge, Black and Gold Spring Challenge, Titan Invitational and Grand Valley State Laker Season Closer.

Hoosier Illini Classic tournament is one of the largest and regular volleyball tournaments if the season in the Midwest. The tournament will be played between 32 teams at Indiana University, Bloomington, IN from Saturday, 21 February to Sunday, 22 February 2009. This year will be the 8th Annual HIC, with the pool play and challenge round on Saturday and the single elimination playoffs on Sunday.

The Grand Valley State Laker Challenge will be held between 18 volleyball teams at the Grand Valley State University, Allendale, MI (Grand Rapids). The volleyball game will start on Sunday 22 February, 2009 at 8am and will be played between separate A and B Divisions. Black and Blue teams from the GVSU Men's Club Volleyball will play in the GVSU Laker Challenge Tournament. GVSU Black, GVSU Blue, MSU White, MSU 3, Sienna Heights, Purdue B, GLCC, Far Out, Western Michigan A and Western Michigan B will participate in the event.

The GVSU Midnight Jam will also take place in February, and will be held on Friday 27 February. This is a very popular event among the college volleyball fans. The participating teams for this event include GVSU Black, GVSU Blue, MSU Green, MSU 3, GLCC, Far Out and Western Michigan A.

Black and Gold Spring Challenge will be a 2 day tournament to be played between 24 teams at the University of Iowa, Iowa City, IA from Saturday 7 March 2009 to Sunday 8 March 2009. This will be the 1st annual Black and Gold Spring Challenge. Trophies for Bronze, Silver and Gold championship will be given to winners of this 2 day tournament. 5 matches have been guaranteed to be played on Saturday, with the pool play beginning at 8:30 am.

The Titan Invitational volleyball tournament will be hosted by University of Wisconsin-Oshkosh, Oshkosh, WI from Saturday 14 February to Sunday 15 February 2009. A total of 24 teams are scheduled to play in the event. This is an annual women's volleyball tournament.

The closer for Grand Valley State Laker Season will take place on Sunday, 22 March 2009 at the Grand Valley State Universirty, Allendale, MI (Grand Rapids). A total of 18 teams will participate in this great event which will start at 8am on Sunday. This event will be the last chance for MIVA's separate A and B Divisions to gear up. GVSU Black, GVSU Blue, Sienna Heights, Western Michigan A, Western Michigan B, GLCC, Far Out and Eastern Michigan B will participate in the event, along with several others. by Peri Witny

  © Free Blogger Templates Columnus by Ourblogtemplates.com 2008

Back to TOP