Exercises for volleyball at home. Exercise for developing strength, developing jumping ability in volleyball players - physical training of volleyball players

03.04.2019

None physical exercise impossible without the manifestation of muscle strength. At the same time, muscle strength contributes to a greater extent to the manifestation of speed, and to a somewhat lesser extent to agility and endurance.

The leading role is played by speed and strength in certain combinations. In this case, the speed of muscle contraction and regulation of the speed of movement is of paramount importance. Particular importance is attached to the spatial accuracy of movements, which is extremely necessary during the first and second passes of the ball, serves, and offensive strikes.

The manifestation of muscle strength depends on general condition health central nervous system volleyball player, biochemical processes, degree of muscle fatigue, activity of his cerebral cortex.

Of great importance for the development of strength of a volleyball player is his ability to strain and contract muscles with great force, which to a certain extent depends on his ability to demonstrate volitional efforts.

Exercises aimed at developing the strength of volleyball players help increase muscle mass, and also cultivate the ability to demonstrate this quality. You can specifically select exercises to improve your ability to show strength or exercises to increase muscle mass.

To develop muscle strength in volleyball, the “to failure” method and the maximum effort method are used. Performing exercises using the maximum effort method contributes to the development of the ability to exert greater muscular effort, mainly due to the improvement of nervous processes and the development of will. Are being selected special exercises, in which it is necessary to show great and extreme strength. These exercises should be performed at short intervals, with possible greater strength. Using this method, muscle strength increases quickly in the first stage.

The “to failure” method contributes to a greater extent to increasing muscle mass and consists of repeated and constant exercise until signs of fatigue appear. At the same time, the power load on a volleyball player can be either medium or large.

A high jump level allows a volleyball player to effectively perform such technique, block, offensive strike, and jump serve.

> Development of jumping ability in volleyball players

Jumping ability is a complex quality, the basis of which is the strength and speed of muscle contractions with a large amplitude of movements.

To develop jumping ability, you must first strengthen the ankle joint, make it strong, elastic, and able to withstand injuries. You need to spend at least 10 minutes every morning strengthening the Achilles tendon and ankle joint.

The jumping movement consists of two phases: a shock absorption phase and an active repulsion phase. The first phase is characterized by the fact that the center of gravity goes down and approaches the fulcrum. Angle of bending in knee joint averages from 112° to 125°. This phase is characterized by inferior muscle work.

In the active repulsion phase, the general center of gravity moves away from the support area. When a volleyball player lifts off the support, extension is observed in the knee joint. This phase is characterized by overcoming muscle work. The maximum effort occurs at the moment of switching from one movement to another, i.e. at the moment of transition from yielding to overcoming work. When jumping in volleyball, the depreciation time is longer than the repulsion time and is respectively: 188-225 and 99-117 m/s. It should be noted that masters of sports have a significantly shorter take-off time than athletes of lower qualifications. The effectiveness of repulsion in jumps is practically determined by the reactive ability of the muscles to manifest a certain effect immediately after a mechanical load (in in this case volleyball player’s body weight) in the depreciation phase during a rapid transition from the inferior mode of muscle work to the overcoming one. In this regard, masters of sports have a large separation of the center of gravity from the support, on average it is 88 cm (for athletes of the second category it is 59 cm).

To identify the most favorable periods for the development of jumping ability, the dynamics of this quality were studied in young volleyball players aged 9-13 years (the age is limited by the stay of young athletes in the Youth Sports School). It was found that with age, the level of development of jumping ability in young volleyball players gradually increases (in the period of 9-13 years by 50 cm). The average annual increase in results over this period is 7 cm. The growth in jumping ability occurs unevenly. The most significant increase is observed between the ages of 9-10 and 12 years, i.e. falls on First stage training of young volleyball players.

For many coaches, it is very important not to miss the stages of the most pronounced dynamics of changes in jumping ability in a young volleyball player and, through timely and targeted use of means and methods for developing jumping ability, to successfully influence the full manifestation of this very important physical quality.

The average result of a youth team in a youth sports school is 80 cm. This result can serve as a standard for the development of jumping ability in young volleyball players.

The basis of jumping ability is the strength and speed of muscle contractions. When developing the strength and speed of contraction of the leg muscles, special attention should be paid to the hip extensors, shin extensors and foot flexors. When studying the structure of jumping ability, the following factors are identified that determine the level of development of this quality: “explosive strength” of the muscles, maximum strength, the ability to quickly move a motor act, the morphological characteristics of the player and the ability to quickly respond to the neuromuscular system.

I would especially like to emphasize that jumping ability is determined by the ability of the neuromuscular system to quickly exert maximum effort. Coaches should pay attention to this fact. Performing standing take-offs in training (i.e., regular jumps) does little to improve jumping ability, while jumps performed after depth jumps are much stronger irritants to the neuromuscular system. To a greater extent, they ensure the improvement of his ability to quickly exert significant force when pushing off (in this case, the leg muscles can be compared to a spring, which, shortening, compresses, and then quickly takes its original position).

When performing exercises with weights, one should not forget about the loads permissible on the body of a young volleyball player, depending on age and his physical fitness, and also that exercises with weights should be of a speed-strength nature (squatting and quickly standing up or jumping, etc. .). The angle of bending at the knees should be 95-120°.

To develop jumping ability, exercises are used:

1) Jumping with a 90, 360 degree turn with arms raised up

2) Squat jumps (useful not only for strengthening the muscles of the lower leg, but also the thighs and back). You can perform them in pairs - with your backs to each other, hands clasped at the elbows. Moving sideways, forward - backward

3) High jumps over the bar with the ball: the player, dribbling the ball, runs up and overcomes the bar with the ball in his hands, and at the moment of the jump passes the ball to the coach or another player. The height of the bar depends on the individual capabilities of the player

4) Triple jump

5) Jumping from jumping onto a pedestal and jumping to the floor

6) Pushes with the side, back, chest, performed by 2 players of approximately the same height and weight

7) Jumping over a gymnastic bench on one or two legs while dribbling the ball forward - backward, face, sideways

8) Jumping with weights, dumbbells, “pancakes”

9) Jumping over a regular rope on 1 or 2 legs for up to 5 minutes.

10) Jumping onto an obstacle 50 cm high by pushing your ankles without bending your knees. In series of 23 - 30 jumps in a row.

11) Serial jumps - “scissors” while dribbling 2 or 3 balls. In each jump, the player swings his legs to the sides.

12) Multi-jumps on one leg while dribbling the ball. The task is to make as far jumps as possible. The exercise takes place in the form of a competition: which player will spend the least number of jumps on the length of the court.

13) Serial jumps with knees pulled up to the stomach. The player jumps while holding the ball in his arms extended above his head. In series of 30-35 s.

15) Serial jumps on two legs reaching a certain mark on the shield. In series of 25-30 s. The height of the marks on the shield depends on the height of each player.

Due to the characteristics of the child’s body, when developing jumping ability, only the first three and last methods can be used with volleyball players under 13 years old, and from 15 years old, all proposed methods can be used.

It is imperative to give exercises for the speed of running individual small sections, as well as shuttle running 3x3, 3x4, etc.

In educational and training groups, you can use the indicated exercises, increasing only the number of repetitions (up to 12-14), the number of approaches (up to 8-9), the height of objects to 55-60 cm, the weight to 8-10 kg, exercises can also be added with a barbell weighing up to 30-35 kg. Long jumps should be used on one (up to 5 jumps) and two legs (up to 15 jumps). In this case, one condition must be observed - perform as many jumps on one leg as on the other, in order to avoid disturbances in the fusion of the pelvic bones.

In sports improvement groups, all the means and methods used with adult volleyball players are necessary: deep jumps (object height 60-80 cm) followed by jumping, serial jumps over athletics barriers, 5-10 cm higher than the player’s maximum jump height, the number of jumps is 80- 100 for training, covering a distance of 20-30 m by jumping: from foot to foot, 3 on the right - 3 on the left and so on the entire distance,

It is necessary to include exercises with a barbell (60-70% of the maximum) if the exercises are performed on two legs, and up to 40% maximum weight, if the exercises are performed on one leg (meaning squats followed by jumping and jumping). Speed segments increase to 10-12 m.

Tests to determine jumping ability:

Standing jump with a push with two legs (the height of the rise of the GCT is determined using the Abalakov device in cm), the best of three attempts is taken.

A running jump with a push with two legs touching the markings with your hand at the maximum height, also the best of the three is taken.

The same as the previous one, but the difference between the amount of delivery is determined maximum height and the height indicator recorded for the player standing with his arm outstretched on his toes.

In volleyball, as a rule, the manifestation of speed and strength abilities is carried out in jumps. By the nature of muscular activity, the jump belongs to the group of speed-strength exercises with an acyclic structure of movements, in which in the main link of the push a muscular effort of maximum power is developed, having a reactive-explosive nature. In this regard, it is advisable to call such a manifestation of speed-strength abilities of volleyball players jumping ability.

According to Yu.M. Portnov, specific features manifestations of jumping ability are:

Speed and timeliness of the jump;

Performing a standing jump or a short run-up, mainly in the vertical direction;

Repeated repetition of jumps in conditions power struggle(serial jumping ability);

Controlling your body in an unsupported position;

Accuracy of landing and readiness for immediate follow-up actions.

Modern ideas in the theory and methodology of sports training about the development of jumping ability come down to the fact that the use of exercises of a predominantly jumping nature helps to improve only the speed of repulsion, and the use of exercises of a strength and speed-strength nature ensures an increase in both speed and strength of repulsion. It must be considered that the provision on the need to primarily develop muscle strength in combination with exercises to increase mobility in the joints and relaxation in order to develop jumping ability.

The high jump in volleyball is one of the most spectacular and effective elements of the game. Fortunately, there is no special volleyball jump. The running jump technique is the same for volleyball, basketball, parkour, and even rhythmic gymnastics. In short, for any sport that requires strong legs and skill in right moment push off sharply and strongly and fly as high as possible, slightly helping yourself with your hands. The exercise program for developing jumping ability is the same.

You will need

Barbell;
- platform height 55-60 cm;
- platform 15-20 cm high;
- dumbbell weighing 1.5 kg.

Sponsored by P&G Articles on the topic "How to learn to jump in volleyball" How to get to volleyball How to learn to play volleyball How to increase your jump in volleyball

Instructions

It is very important to practice the technique of jumping up using a stopping step. Otherwise, the kinetic energy continues to carry the body forward, and the upward jump remains insufficiently high. Take a wide step forward with your pushing leg; when planting your leg, your knee bends slightly and your body slightly forward. After this, take a short step with the swing leg, the foot turns slightly inward, and the entire body turns slightly towards the pushing leg. At the same time, both arms are pulled back as far as possible in parallel. Then, with your pushing leg, take an additional step-push and jump up. At this moment, the hands also go up sharply and help push the body out. Having mastered the steps, perform a running jump, trying to touch your hands to a landmark: a net, a basketball hoop, a mark on a vertical wall. Touch one by one right hand, left and two hands at the same time. Bend your knees and grab the barbell with an overhand grip. Hands are located on the bar slightly wider than shoulder width. Keep your back straight. Slightly bring your shoulder blades together and bend at the lower back. Straighten your legs and stand up. Repeat the exercise 6-8 times. Rest for 30 seconds and move on to the second exercise. Stand up straight. The arms are freely lowered along the body. There is a dumbbell in each hand. Squat down. Don't round your back, look straight ahead. From a deep squat position, jump as high as possible. Land softly, with your legs bent. Without pausing, lower yourself back into a low squat and repeat. Do 8 jumps. Rest for 3 minutes and repeat the set of two exercises again. Stand upright facing a stable bench or high platform. Raise your arms up, then take them back, as if for a swing, at the same time bend at the body and squat. Throwing your arms forward, jump onto the bench. Come down. Perform 6-8 jumps. Rest for 30 seconds and move on to the next exercise. Stand up straight. Place the barbell comfortably on your shoulders. Grasp the bar with an overhand grip. Bend your knees slightly and slightly arch your back at the lower back. Slowly lean forward until your body is parallel to the floor. Straighten up. Perform 8 repetitions. Rest for three minutes and repeat the set of exercises three and four again. Stand with your right side facing a low platform. Place a light dumbbell to the right of the platform at a distance of 60-70 cm. Using both feet, jump sideways over the platform. Once you land between the platform and the dumbbell, quickly squat down and lift the dumbbell. Now jump back with the dumbbell. Transfer the dumbbell to your other hand and lower it to the floor to your left. Jump over the platform. Come back, quickly squat down and lift the dumbbell. Repeat jumping and lifting at a fast pace for 30 seconds. Squats should be deep and jumps should be sharp. Only your legs work, do not round your back or lower your gaze. Rest for 30 seconds and move on to jumping from a high platform. Stand on the high platform. Make a strong swing with your arms and jump down. Don't hesitate, push off with both feet and jump as high as possible, pulling your knees towards your chest. Return to the platform. Perform 10-12 jumps. Rest for three minutes and repeat the set of exercises five and six. How simple

Instructions

The jump begins with a tuck: the knees bend, the body leans forward. Next, the back muscles (lower), trapezius and latissimus muscles begin to work. At the same time, the front muscles of the thighs - quadriceps - begin to work. They give acceleration to the body when extending the legs. Finally, the gastrocnemius, soleus, and minor muscles of the foot come into play at the end. The sequence is as follows: back, hips and calves.

It is imperative to develop the muscles of the arms, shoulders, back, chest and abs. They improve sharpness of movements and coordination. Regular push-ups, which work your chest and triceps, as well as pull-ups, which work your back and biceps, will help you. It is enough to do them in 4-5 approaches, gradually increasing the number of push-ups to 50-70 and pull-ups to 20-30. If you are more serious, visit Gym a couple of times a week. You can do bench press, then pull-ups wide grip, barbell exercises and seated overhead presses. All this is done 8-10 times in 5 approaches.

Training the thigh muscles is the most in a fast way increasing the jump. Barbell squats will help you with this. It is better to do partial squats so as not to accidentally damage the menisci. Warm up before your workout. First, you can do a dozen regular squats, several bends, and run in place. This is very important, especially in winter time. Once you start squatting with a fairly heavy barbell, get some elastic bands for your knees and a back belt. Squats are done in 4-5 sets of 10-12 times.

Jumping exercises include jumping from a full squat (“frog”), jumping from a position with one leg on the floor and the other on a chair with alternating changes of legs while jumping (step-ups), sprints (running back and forth 30 meters each direction).

The calves can be called “stubborn” muscles. Since their mass is difficult to increase. But they recover quite quickly, and therefore they can be trained up to 4-5 times a week. The best exercise with calves to increase the jump are calf raises (necessarily with weights). There are several options: on one or both legs, from an elevated position or simply on a new floor.

And explosive calf strength can be developed with any jumping exercise. You just need to do a lot of these exercises. It is also useful to jump first 100 times on one leg, then the same amount on the other. This is a serious load.

With the growing popularity of sports such as streetball and parkour, the importance of a good jump has increased significantly. It's hard to imagine a parkour athlete who can't jump well from a standing position. However, few people have this talent naturally. In order not to blush in front of your comrades, you should thoroughly train the muscles responsible for a powerful kick with your legs.

You will need

- rod-
- dumbbells-
- step platform 30 cm high -
- gymnastic bench.

Instructions

Bend your knees and grab the barbell with an overhand grip. Place your hands slightly wider than your shoulders. Keep your back straight. Stand up. Lifting should not occur due to tension in the lower back, but through pushing with the legs. Hold the stance for two seconds and return back. Do two sets of 6-8 repetitions.

Take dumbbells and lower your arms along your body. Squat down, keep your back straight.

Push yourself out and jump as high as possible. Land with your legs bent so as not to injure your joints. Do three sets of 10-12 jumps.

Stand facing the gymnastics bench. Raise your arms, then move them back as if swinging. Bend your body and squat down. Throw your arms forward and jump onto the bench with a sharp push. Get down to the floor. Do 6-8 jumps.

Grasp the barbell with an overhand grip and place it behind your head on your shoulders. Bend your knees slightly. Arching your back, lean forward until your body is parallel to the floor. Return to the starting position. Repeat 8 times.

Stand with the platform between your feet. Do a half squat and jump onto the platform with both legs at the same time. Jump slightly and jump back to the starting position. Try not to pause between jumps and clearly control the moment of landing. Do 3-4 sets of 10-12 repetitions.

Lunge and stand on the platform right foot, bend your left leg at the knee. Lower your arms freely and help them maintain balance. Jump up sharply using your thigh muscles. At the top of the jump, switch legs. Now it's on the platform left leg. Without pausing, push yourself out again and change legs as you jump. Control the moment of landing, try not to jump high. Perform 4 sets of 10 jumps.

Place the dumbbell to the right of the platform at a distance of 60–70 cm. Stand sideways to the left of the platform. Jump over it by pushing off with both feet. After landing, squat down, take the dumbbell in your hand and jump back over the platform. Place the weight in left hand and place it on the floor. Jump over the platform. Go back. Lift the dumbbell again and jump over the platform with the weight. Perform this exercise non-stop for 30 seconds at a fast pace. Do three sets, resting 30 seconds between sets.

How to learn to jump in volleyball

There is no special volleyball jump. There is a regular running jump, it is the same for volleyball, basketball, and parkour. To fly over the net, you need two things: a good push and proper technique.

Start mastering the technique of jumping on the move by practicing the stopping step. This is very important skill will come in handy when you convert horizontally directed kinetic energy into vertical energy.

Take a wide step forward with your pushing leg, then a short step with your swing leg. At the same time, turn the foot of the swing leg slightly inward and, following it, slightly turn the body. Move your arms parallel back. Using your push leg, perform an extension step-push and jump up. At the same time, help yourself with your hands. Bring them forward and upward sharply. All steps should be performed with slightly bent legs, knees should have a gentle spring. On the second step, squat a little more so that you can then push your body as high as possible. Don’t try to jump high right away, practice your steps.

When you synchronize the movements of your arms and legs and bring them to automaticity, move on to the next exercise.
Perform a running jump, trying to touch some landmark with your hand. This could be the top of a volleyball net, a basketball hoop, or simply a mark on the wall. Learn to reach for a landmark alternately with your right and left hands, as well as with both hands at the same time.

At this stage it is very important to add strength to your legs. No matter how perfect your technique is, high jump it won't if you have weak legs.

The best exercise for developing lower body muscles is the barbell squat. If the barbell is too heavy for you, squat only with a bar or dumbbells. Correctly performed squats allow you to pump up absolutely all muscles. participating in the jump.

In addition to strength training, be sure to do plyometric exercises. Their basis is all kinds of jumping. Thanks to plyometrics, you can make your jump truly explosive. But untrained people should not perform these exercises; move on to them only when squats with a barbell no longer cause you difficulties.

Lower yourself into a deep squat. Do not round your back or lower your gaze. With a sharp push, jump up as high as possible and clap your hands above your head. Without pausing, immediately lower yourself into a squat and perform another jump. Continue jumping high and clapping at a fast pace for 3 minutes, then take a break for 30-40 seconds and repeat.

Gradually add weights: take dumbbells in your hands and jump over your head.

Another exercise to develop jumping ability is jumping onto a platform. Stand facing a 40-50 cm high platform or a stable bench. Raise your arms up, bend at the waist, then lean forward, move your arms back and squat. Throw your arms forward sharply and jump with both feet on the bench. Get down to the ground and repeat. Perform 12-15 jumps without stopping. Gradually, the height of the platform must be increased.

Add one more exercise to your program, the opposite of the previous one. Stand on a platform or stable bench. Swing your arms and gently jump to the ground, without immediately stopping, jump high up, pulling your knees to your chest. Get back up onto the platform and repeat.

If you're confident with jumping and feel like you can handle the increased load, try doing the last two exercises while pushing with just one leg. Please note that with such jumps the load on the joints and muscles is very high, so work very carefully and do not force your preparation.

More information