Adarq.org
Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: lukasvv on May 21, 2011, 03:05:09 pm
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Hi all
Now the off season has started, a friend of mine (20 year old girl) asks me how she can improve her vertical. She's a volleyball player, and a setter, so her main priority is improving blocking skills, so vertical without runup.
She's certainly not fat, I believe like 62 kg or so for 5'4 (this is a guess, she never told me how much she weighs, lol :P), and her overall fitness level isn't that bad either: after all, she plays vball four times a week in season. But I think she misses a lot of jumping efficiency right now: her vertical (SVJ as wel as RVJ) is REALLY low, like 12-15 inches or so. You can barely see she is jumping, actually. Probably she also needs some strength.
How can I help her improving her vertical? She doesn't have acces to a gym, but I don't know if that is necessary, right from the beginning. Should I let her do a lot of simple, light plyo's, and a bit of bodyweight strengthening? I'd like to hear your opinion on this. Thanks!
Lukas
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She needs to prioritize getting stronger, with whatever means she has available, and do plenty of jumping/movement efficiency drills. BSS, Squats, lunges, single leg rdls, single leg squats, calf raises, etc. are all good body weight exercises until she can gain access to a gym/weights. Practice jumping, do some low intensity jump drills, and that should suit her well until shes more advanced.
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Ok, I'll put her on a (bodyweight) strength routine, along with some light movement efficiency drills. Thanks!