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MAXIMIZE YOUR HIPS FOR A MAXIMAL JUMP
Your hips are your best friends. Okay, I can visualize you shaking your heads as you read this, but for volleyball players your hips are keys to improving one of the most dynamic physical aspects of the game of volleyball...the vertical jump. Take a moment to imagine yourself doing a jump - squatting down low then jumping up to make a block. Watch your arms and shoulders drive up as your hips, knees and ankles straighten. "Replay" the action again. Pay close attention to how soon your hips move and how quickly they open up from the crouched position. Note that when the vertical jump is biomechanically analyzed the hips, specifically the hip extensors, contribute approximately 40% of the strength and power to the jump (1). This constitutes more than any other muscle group involved in the movement, including the legs. Unfortunately, the hips are often the least trained and most overlooked muscle group involved in the jump. One reason the hip extensors are underdeveloped is that there are only a few weight lifting exercises that truly activate them in the manner used in the vertical jump. These include explosive Olympic style exercises called the snatch and the clean. These lifting exercises mimic the jumping movement to create overloads designed to strengthen and improve the movement. They are intense, complex exercises requiring proper coaching and supervision to maximize their effect. Because they are complex, they require time to learn. It is important to have the assistance of a Volleyball Conditioning Specialist, a certified strength and conditioning specialist or a certified personal trainer to help coach and supervise athletes learning the techniques. It is best to do these in a gym or weight room. However, suppose you do not have access to a gym or a facility or to the experts mentioned above. What can you do to improve those all-important hip muscles without a great deal of equipment and with little supervision? For those of you in this predicament, there is an answer. A variety of plyometric exercises are effective in activating the hip extensors and can be performed with little or no equipment. In fact, you probably have performed this type of exercise before during practice. Following are several plyometric exercises that will focus specifically on improving the function of the hip extensors and adding to your ability to consistently jump higher. Please read the following information carefully to maximize your jumping potential! Safety Considerations Before beginning, take into account some safety considerations. Always wear shoes when performing the exercises and wear loose fitting clothing to allow you to move without restriction. Perform them on a dry flat surface free from clutter or debris. Choose a surface such as a gym floor or flat area of grass since they absorb shock better. Avoid concrete or similar surfaces. Do NOT perform these activities if injured. If any exercise causes pain, STOP DOING THEM! If currently following a prescribed exercise program given you by your coach or medical professional, discuss these exercises with them before incorporating them into your routine. Do these exercises when you are fresh and alert, not after a heavy workout or practice. Start slowly, follow the recommendations for sets/ reps/ rest time for your experience level, listen to your body and try not to overdo it. Remember, if you are not sure how to do the exercise, do not do it until you get advice on performing it properly. Ask one of the experts mentioned above. Routine This simple exercise plan is designed to be performed over a six to eight week period - an ideal summer program. Perform the exercises two (2) times weekly with at least two (2) days of rest between workouts. Although these exercises alone will make an impact on your vertical, it is highly recommended that you add a weight training routine that incorporates squat or leg press exercises. Research studies support the fact that combining plyometric exercises and strength training in a well-designed program is most effective in improving your vertical (2). Have an expert such as a Volleyball Conditioning Specialist put this program together for you. They know your sport, its needs, and what is best for you. Perform the exercises in this order:
Follow this chart to determine how many sets, reps and rest time you should give yourself as you perform the activities.
Exercises Following are brief descriptions of the exercises. Walk through each one to become comfortable with the movements before performing them with intensity. Lying Hip Extensions - Lie on your back with your feet flat on the floor. Your knees are bent and your arms are to your side, palms down. Raise your hips toward the ceiling, keeping your shoulders and feet on the ground. Your body will form a "bridge". Slowly lower your hips until your bottom touches the floor then repeat. As you become comfortable with the technique, thrust your hips upward with more speed and intensity. Kneeling Granny Toss - Kneel on the floor wearing your kneepads. Cradle a basketball (or a 2 to 3 kg medicine ball) in your hands. Lower the ball to the ground, then throw it up into the air along your body and up/over your shoulders. The ball will go up behind you as you arch your back. Thrust your hips forward as you drive the ball up. Standing Granny Toss - Similar to the above except performed from a standing position. Slowly squat down, lowering the ball to the floor between your legs. When the ball touches the floor, drive the ball up and back over your shoulders. Thrust your hips forward and jump high in the air as you release the ball. Single Leg Push-Offs - Place one foot on a sturdy 8-12" box or bench and the other on the ground. Using the foot on the box, push up and off the bench and reach into the air. The foot on the ground should go up in the air. Keep the ball of the foot on the bench for safety. Perform your repetitions with one leg then repeat with the other. Standing Long Jump - Stand with feet shoulder width apart. Squat down and use a big arm swing to explode up and forward. Attempt to jump as far as possible with each repetition. Land on your toes and gather yourself completely before doing the next jump. This is NOT a speed exercise. Squat Jumps - Simply squat as low as possible and explode up into the air using a big arm swing. Land on your toes. Each jump is a maximal effort. Gather yourself completely before doing the next jump. This is NOT a speed exercise.
References 1). Robertson, D.G.E. and Fleming, D., Kinetics of standing broad and vertical jumping. Canadian Journal of Sports Science 12(1): 19-23, 1987. 2) Hedrick, A. and Anderson, J., The Vertical Jump: A review of the literature and a team case study. Strength & Conditioning 18(1): 7-12, 1996. |
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