Vertical Jump: How to Improve
Channel: Epic Volleyball
Date: 2019-11-03

How to improve the height of your spike touch Best Volleyball Plyometric Routine (4K)

ATTENTION!
This workout you must do only when you feeling yourself fresh. If you feeling tired then this workout may be dangerous for you. You need to be focus for this workout. Get luck :)

Ps: The high jumping platform on video about 90-100 cm.  If you are beginners  we recommend to start with 40-60 cm high box.

Warm-up
1. Run 5-10 min 
2. Dynamic Stretching 10 min (00:48 - 03:10)
Exercise:  
1. Box jumps 5x3 reps (accent on eccentric phase)  (00:48)  
2. Box jump + tuck jump 6x1 rep (01:06)
3. Depth jump 6x1 rep (01:21)
4. Depth jump + tuck jump 6x1 rep (01:31)
5. One Leg Box Jump 5x1 rep on single leg (01:47)
6. Broad Jump + Box jump 5x1 rep (02:11)
7. Hanging knees to chest 3x15 reps (02:28)
8. Around the world 3x10reps (02:50)

REST: 30 sec between sets 2-3 minutes between exercises

Be sure to do muscle stretching at the end of the workout

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🔴 Volleyball Spike Training: Upper Body - https://youtu.be/FIwHqErPum8
⚫ Volleyball Spike Training: Lower Body - https://youtu.be/1-PqvHEqXUM

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