How to get hops for basketball/volleyball?

[waqas_pk]

Hi i play basketball and volleyball. currently i am playing on my school volleyball team and i sometimes have trouble hitting the ball on an attack. I wanna gain some more hops / or increase my vertical jump so that i can kill the ball everytime. Please tell me what types of workout i should do for my legs and how often per week. Thanks.

[_Coach_]

Olympic lifts, squating and plyometrics. Hit each of these twice a week (doesn't have to be all different days) If you're comfortable doing power cleans, hit 3-4 sets twice a week, always keeping your reps 5 or under. Squat twice a week (along with supplemental lifts), one heavy day and one lighter day. If you're currently playing volleyball or basketball then be careful with your plyometrics and make sure to limit your contacts. Remember that every time you jump to hit a kill, block or get a rebound, that that is a plyometric exercise.

Hopefully that at least gets you going in the right direction.

[verticaljump]

Hey I'm trying to do the same thing...I think you should do what most people are doing now and use the VJB (Vertical Jump Bible)....I heard its real good some people get like 6 inches in a few months..It has several different programs that usually include squats, deadlifts, thiings like that...

[BoyBawang]

Strength Training : Squats+LegCurl , BarbellLunge+RomanianDeadlift , Deadlifts+IsomiometricSquat(lighter weight, hold paralel position of the squat for 3-5seconds then explode up)

If strength is priority, train for strength two workouts a week. Play full court basketball or something to maintain speed/plyometric.

If speed/plyometric is priority, do a plyometric workout first then do strength training at an intensity that will help you maintain your strength. twice a week.

[charms1107]

These are my 2 sports as well. To improve your vert I think the best things are plyometrics and movements like box jumps, tuck jumps, jump rope. Then for weighted exercise maybe calf raises, lunges, squats, and leg press machine. Make sure you don't push it with the exercises though because I did that and my senior year I was hampered with knee injuries. Also for volleyball try and get with your coach/trainer and work on your approach and technique. I think that is what helped me the most with my hitting. I thought I could hammer it because I can jump pretty high and I am tall/long, but I noticed girls and overweight people spiking harder than me so I talked to one of the "experts" in the area. Your approach, timing, swing, followthrough, etc. are most important when it comes to hitting hard.

[AntMasc]

Originally Posted by waqas_pk

Hi i play basketball and volleyball. currently i am playing on my school volleyball team and i sometimes have trouble hitting the ball on an attack. I wanna gain some more hops / or increase my vertical jump so that i can kill the ball everytime. Please tell me what types of workout i should do for my legs and how often per week. Thanks.

Yo man..Defanitly squats and plyometrics are the way to go. If you are serious about this than I highly recommend Kelly Bagget's "VJB" (Vertical Jump Bible). I used to do when I first started lifting. In 5 months it took me from a 24" standing vert to a 31" standing vert. My brother stuck with it and achieved amazing results with it. He started out with a 21" standing vert and after about a year of serious training achieved a 38" standing vert. Here is the link for proof my bro http://www.youtube.com/watch?v=WyMBu...e=channel_page

If you take it seriously and stick with it you will be more than satisfied with the results.

[HitTheSprawl]

for vball: everyones got the basic plyos and leg strength already. i suggest doing heavy deadlifts for power. The more power you can extend your hip, the more angular momentum you can create to throw your body in the air. working your shoulders is a plus also because you use them to add more angular momentum. i support plyos because its fast and explosive. the faster and more explosive you are, the more force your muscles will produce. look up stretch-shortening cycle and how you can improve it.

[DuncanWhite]

search for air alert. that doesn't require going to the gym.

[daveshit]

Originally Posted by DuncanWhite

search for air alert. that doesn't require going to the gym.

Yes it doesn't but as a gift you get patellar tendinitis with it.