Sky Jump Training Program

Transcription

1 Sky Jump Training Program Who do you know that exercises without a reason? It could be that you want to be able to jump higher or maybe you just want to get into great physical condition. You must have a great deal of desire and determination if you intend on fulfilling your goals as an athlete. Put everything you have into your training and you will improve your jumping ability and your physical condition. The following sky Jump program has been around for many years and although its author is not known, has proven time and again its benefit in helping athletes reach their individual potential in the sport of volleyball. The original program is to be followed for a minimum of 16 weeks however; the program can be used as an ongoing part of a daily exercise routine. Better be Safe: It is very important you consult a physician if there is any doubt about your ability to participate in this fitness Sky Jump program. Please inform your coach should you have any reason for not being able to participate in this fitness program. The Exercises: This Sky Jump Program provides you with the best exercises there are to help you reach a high level of fitness and achieve your maximum jumping height. The exercises are very basic and easy to master after a little practice. Read and follow the instructions as closely as possible and perform the exercises in a very strict manner. If you have any problem with any of the exercises, stay with it the first week until the exercises become easier for you. Regularity: One of the most important aspects of the Sky Jump Program is that it must be followed five days straight a week for the length of the program. We would suggest that these be weekdays with weekends off. This is simply a must if you have any ambition of reaching your maximum jumping heights. Find the time of day, that most suits you and set aside that time for the Sky Jump Program. There may be days that you will be forced to miss workouts. When this happens, simply start back where you left off or go back a couple of weeks, whichever is most comfortable for you. Do not miss workouts because of laziness! Just remember that each training session will add that much more to your vertical jumping height. Time of Day: Any time of the day is all right to do the Sky Jump Program. Many people feel that they can exercise better in late afternoon of evenings. Your daily schedule may dictate some other time for you to exercise. You will most likely find that one hour before eating or two hours after eating will be the best time to exercise. If you try to eat something about two hours before doing the Sky Jump Program, you will find that your energy level will be high making your workout less draining. Whatever time you choose, use it well and you will accomplish a great deal in a very short period of time.

2 Nutrition Eating properly is important, not only in this Sky Jump Program, but in everyday life. Junk foods, which are very popular and may be appetizing, offer little in the way of nutritional value. Your diet should include lots of protein from fresh fish, fowl, eggs and milk products. Also, you should include plenty of fruits and vegetables in your diet. These should be your primary source of carbohydrates, which supply you with the energy you need to complete your daily routines. You may want to include a daily multi vitamin and mineral supplement once a day to make sure you are receiving all of the essentials to a balanced diet. In short, eating nutritious, well balanced meals and leaving the junk foods alone will be one of the keys to success in the Sky Jump Program. Muscle Soreness: Even if you are used to physical activity, the Sky Jump Program will bring about some muscle soreness. This is a natural occurrence with any type of physical activity that you muscles are not used to. Muscle soreness is an inconvenience that will last a few short days and will disappear as your body gets used to the training. Rest and Sleep If you are going to achieve your maximum benefit from this program, rest and sleep are going to play a very important role. After working out, you will have broken down many of the muscle cells in your body. While resting and sleeping, you are giving the muscle cells time to recover and rebuild which increases your muscles in size and strength. By getting at least eight hours of sleep and resting whenever possible you should show good increases in your leaping ability and overall strength. Let's Begin The Sky Jump Program consists of five basic exercises, most of which you have contact with before. Some of these exercises have been changed from their original form and all are geared to help you reach your maximum jumping height. Read and follow the instructions of each exercise carefully and practice each one individually in order to feel comfortable with them before starting the program. Exercise # 1 Rope Jumping: Jumping rope is one of the best forms of strength and stamina conditioning that is available. It will not only help improve your jumping height, but will also help you re sprinting speed up and down the court. This exercise is the foundation on which the exercise program is built. The only equipment you will need for this exercise is a jump rope. It is best to jump on a soft surface such as a rug or grass. Jumping on a hard surface can cause the front of your legs to become sore. You should wear your volleyball shoes while you are jumping. While jumping, try to relax and look straight ahead. Your knees should always be bent except at the top of your jump. The only portion of the foot that should touch the ground is the balls of your feet. The heels should never touch the ground. Your feet should also be kept close together. In turning the rope, work it with the wrists with your hands close to your hips. Don't use too much arm action or you will tire faster. While jumping, the rope should barely touch the ground making a slight clicking sound. If the rope is hitting

3 the ground fairly hard, then you need to shorten it by either tying some knots or by moving the handles down the rope. You need to practice this exercise, as you will want to be able to jump at least 100 times with stopping. In order to jump higher, your legs have to become stronger, but at the same time they have to be conditioned for jumping. The best possible way to do this is to jump. You will want to jump as high as you possible can, turning the rope a little slower than normal speed. When you land, you should come down on the balls of your feet into what is almost a one quarter squat (ready) position. Come out of this position with a burst of power, jumping as high as you possibly can each time you jump. It is important that you come down into the one quarter squat (ready) position and that you jump as high as you can each and every time. Exercise # 2 Bench Blast The bench blast is great for developing that explosive power you will need to get up into the air quickly! The only equipment you will need for this exercise is a strong bench or chair that is high enough to allow a 90 degree bend in the knee. To perform the exercise, place one foot on the bench or chair and the other on the floor. With the foot on the bench/chair, push upwards, using a great blast of strength. While in the air, change feet using a scissors type movement, landing with opposite feet in the bench/chair and the floor ready to do another bench blast. Make sure that you only push upward with the foot on the bench/chair. It is easy to push up with the foot on the floor however; you receive no benefit from doing this. This exercise can be awkward and requires practice to achieve maximum benefit. Exercise # 3 Squat The squat or deep knee bend as it is sometimes called, is considered to be the best all round lower body exercise. It is primarily responsible for developing your thighs and strengthening your hips. The only equipment you will need for this exercise is a book or a piece of wood at least 2 inches thick and wide enough to place both feet on it. To perform this exercise, place your heels on the block with your feet 8 to 12 inches apart. Place you hands on your hips and you are ready to begin. Squat down until your upper legs or thighs are parallel to the floor, then raise back up slowly. It is important to keep your head up and your back straight as possible throughout the exercise. A good way to do this is to choose a point on the wall just above eye level and look at it as you do your squats. Do not bounce at the bottom of the squat as this contributes to damaging the knees and minimizes the beneficial effect of the exercise. Go down slowly and rise up slowly. Exercise # 4 Calf Raise The calf raise is responsible for developing the lower part of your leg, which is called the calf. This exercise is a necessary for the quick jump you need in split second, because time doesn't allow you to put everything into it. The equipment you need is the same book or block of wood sued in the squat exercise. To perform this exercise, place the balls of your feet on the block of wood and your hands on a chair in front of you for balance. Pick one leg up off the block, as you will exercise one leg at a time. Push the heel of the foot on the block towards the floor and then stretch by rising up as far as possible on your toe and return to the starting position on the ball of your foot. A full set is considered completed after you have exercised both legs the required number of repetitions.

4 Exercise # 5 Sit Ups / Leg Up Crunches: The good old sit up! Strong stomach muscles create a perfect match to superior lower body strength in volleyball. Laying on a flat, preferably cushioned surface, place your feet 8 to 12 inches apart with your knees bent. The small of your back should be pressed into the floor with your hands at your sides. Slowly roll up towards your knees and then slowly back down to the rest position. It is important to sit all the way up but, it is important to do this exercise slowly. Week Date Rope Jumping Bench Blast Squat Calf Raise Sit ups Crunches Sets Reps Sets Reps Sets Reps Sets Reps Sets Reps

5 The Progression Chart: This chart has been designed to help you reach your maximum jumping height. This is primarily a guide to help you plan each training day. For some of you, the workout may be fairly easy and for some it will be more difficult. Regardless, all are expected to persevere, with their best effort to achieve maximum gain for the team. The first two weeks have been designed as a break into training routine and should not be changed in any way. After the first two weeks, if the workouts become easy, increase the number of repetitions you perform for each exercise to suit you. Do exactly the opposite if the workouts appear too hard, but stick with it. Do not over work your body by doing too much and risking injury. You are no good to the team if you cannot play. Do not cheat your body by doing too little. It will be evident by the middle of the program those who have been doing the program. This program has helped many improve their own vertical jumping abilities significantly and has been proven to be as effective as mechanical or altered shoe type training aids. Name Week Date Touch Height Week Date Touch Height