Advice 1: How to increase jump in volleyball

This question is often asked volleyball players and basketball players, athletes and all those people who have a lot and jump high. Before addressing this problem should begin with an understanding of the process, its mechanics. Because you need to know what muscles need to develop in the first place.
How to increase jump in volleyball
Instruction
1
Jump starts with groups: the knees bend, the body leans forward. Next, begin to work the muscles of the back (bottom) of the trapezoidal and the widest muscles. At the same time begin to operate the front muscles of the thighs – the quadriceps. They boost the body in the leg extension. Finally, the calf, the soleus muscle, small muscles of the foot going into work in the end. The sequence obtained is this: the back, thigh and calf.
2
Definitely need to develop the muscles of the arms, shoulders, back, chest and abs. They improve the sharpness of movements and coordination. You will help regular push-UPS, load on the chest and triceps and pull-UPS that develop the back and biceps. Enough to do them in 4-5 sets, gradually increasing the number of push-UPS to pull-UPS and 50-70 – 20-30. If you are more serious, visit the gym a couple times a week. You can do bench press, then pullups wide grip, exercise with a barbell and bench because of the head in a sitting position. All this is done 8-10 times in 5 sets.
3
Training of the hip muscles is the fastest way to increase jump. This will help you squats. Better to do partial squats, not to accidentally damage the meniscus. Warm up before training. First, you can do ten regular squats, a few dips, Jogging on the spot. This is very important, especially in winter. When you start to squat with a heavy barbell, get elastic bandages for strapping the knee, and a belt for the back. Squats are done in 4-5 sets of 10-12 times.
4
Of jumping exercises can distinguish jumps from a full squat ("frog"), jumping from position one leg on the floor, the second on the chair with alternating change legs in a jump (step-UPS), sprints (running up and down the 30 meters in each direction).
5
Caviar can be called "stubborn" muscles. Since their weight is increasing hard. But they quickly recovered, and therefore they can be trained up to 4-5 times a week. The best calf exercise to increase jump are lifting on socks (required with weighting). Several options: on one or on both feet, with the elevation, or just on the new floor.
6
And the explosive power of the calf can develop any jumping exercises. The only exercises these should be done by a lot. It is also useful to first hop 100 times on one foot, then the same on the other. This is a serious load.

Advice 2: How to increase basketball jump

Basketball is a entertaining and fascinating sport where you can achieve some heights only under the condition of constant training and effort. To be successful and achieve good results athlete developed the necessary skill of high jumping, as it is often the height of your jump in basketball is becoming a decisive factor in the victory. To increase the vertical leap can, regularly performing a set of special exercises designed for basketball players.
How to increase basketball jump
Instruction
1
To start training always need stretching to prepare muscles for exertion. Within five minutes jump rope, run or jog on the spot. In the process of stretching make sure to stretch your joints and muscles, trying not to miss anything, to prevent injuries.
2
Well stretched out, begin to jump vertically on one leg, holding the leg to the breast at the time of the jump. Do the ten jumps, then rest and repeat the jumps. The whole exercise consists of five sets of ten jumps each leg.
3
Another exercise to increase the length and height of jump is called a "Frog." To run it do a full squat and try to jump forward as far as possible. The exercise consists of four sets of fifteen jumps each.
4
Then perform the exercise on acceleration - make the acceleration to 50 meters ten times in a row, resting between sets of 20-30 seconds. You can also make the acceleration to 30 meters 15 times in a row.
5
Do speed jumping up at the expense of calf muscles. Within a minute jump as fast as you can on one leg, then change legs and jump on the other foot for one minute. Repeat on each leg three times. Bounce to a height of 10 cm.
6
Follow eighty jumps up and against the point of the jump to the chest with both feet. Divide the jumps for four series, between which arrange a small vacation.
7
Stand with your back to the wall and put behind a basketball. Bend your knees 90 degrees, squatting, hold the ball between your back and the wall. In the sitting position keep the ball for 10 minutes, then relax. Repeat five times.
8
Doing these exercises four times a week, gradually increasing the load you increase the height of their vertical jumps.

Advice 3: How to increase jump height for basketball

Sports where is required the aforementioned skills, a sufficient amount of. But the focus is still on the game program such as basketball or volleyball. That's really where-where, and there really is vital to be able to jump high. Especially given the height at which a net is attached the ring to the ball. That is why experienced trainers follow a few simple tricks that help the athlete to develop the necessary muscle groups.
How to increase jump height for basketball
Instruction
1
The easiest and very effective way to use weights. You should start with the belt. But there is one "but" - to run such a unit on the body not quite convenient. Yes, and not safe. Because thanks to the belt, increasing the mass of the athlete, which in turn increases its kinetic energy while driving. This is, firstly, reduces the maneuverability and mobility of the player, and secondly, in the collision injury will be more serious.
2
It is in order that no one was hurt, even basketball players, wearing the weight belt, you should get to play volleyball. What is the fundamental superiority of this game before basketball? It does not need to run a lot, and the risk of collision of players is minimized. And given the fact that the grid is stretched pretty high, players will often jump to catch the flying ball.
3
It contributes to the development of the leg muscles, hip, back, waist and abs. Plus develops endurance of the players. When such weight aggregates are removed, make high jumps will be much easier, because the muscles will have time to get used to the weight which they had added a belt.

Advice 4: How to do a jump on a skateboard

In professional language, jump on a skateboard called ollie. It's nothing like jump in the air at the time, as the skate is connected to the legs of an athlete. Ollie is the basis of almost every trick skateboarder, so to learn he needed. If you learn to make jump high, it will help to master the most difficult exercises.
How to do a jump on a skateboard
You will need
  • skate Board, surface
Instruction
1
Determine which leg you push, and what leading. The one which is most convenient to hit the ball is inching. This foot should push off on a skateboard. It must be put back. Leading, put forward.
2
Overclocking is not very strong. Place the foot of the leading leg at the middle of the deck of a skateboard or near the front bolts, and the foot push on the tail of the Board. Focus, bend your knees and get ready to jump.
3
Click - basic motion ollie. It is a sharp push, kick foot leg at the tail of the Board. After a moment, after you click the proceed from the earth's surface with the skateboard. It's like jump on one foot. The leading leg while in the sky, so the nose of the Board goes up. On the strength of click envy the height of the ollie.
How to do <strong>jump</strong> <b>skate</b>
4
Hood. When the tail Board away from the surface, and the nose is lifted, pull the skateboard. The hood is curved inward when the foot is the leading foot slips on the skins Board forward and up. This movement helps the Board to rise into the air.
5
Flight and landing. Pulling the skate, will you raise it up in the air. During the flight, monitor your center of gravity. He must have been at the center of the skateboard. You can imagine that you're in a box, whose length corresponds to the length of the Board. Try not to go beyond the boundaries of the imaginary box, stay in the center of it.
How to do <strong>jump</strong> <b>skate</b>
6
The quality of the indents depends on the duration of the flight. Then we got to land. Place your feet near the bolts, not to break the Board. Not too lean backward and not very bend over forward. Remember the center of gravity. Land.
Note
Slide foot should slightly touching the surface of the sandpaper skate.
Useful advice
Start to jump back from the rear wheels before the tail of the Board hits the ground.

Advice 5: How to increase biceps

Novice bodybuilders try to focus the pumping muscles of the hands. Really a large biceps give the figure an impressive view, especially in the summer time when you can flaunt a t-shirt with short sleeves. Working on increasing your biceps, it is not necessary to forget that the whole figure of the athlete should be composed of harmonious and proportional.
How to increase biceps
You will need
  • - rod;
  • - dumbbell;
  • gymnastic beam;
  • - training for development of muscles of hands.
Instruction
1
Use to increase biceps comprehensive program consisting of exercises with burdenings. They include lifting bent at the elbows hands with dumbbells and a barbell, pull-UPS from the provision of visa on the bar, lower the cravings using the unit. The main condition to work out biceps an increase in the weight of the shells, and the correct technique of performing tasks.
2
Performing exercises to develop biceps, you should ensure that movements were not sharp, but smooth. To avoid involvement of other muscle groups, use of so-called isolated exercises. To do this, when performing lifting barbells at the expense of arms, you can lean back against the wall, and when lifting dumbbells to use an angled stand that allows you to fix the shoulder.
3
Combine exercises to increase biceps with exercises for developing upper back, which actively engage in the work of the muscles of the arms. Remember that hands should be developed proportionally. Training should also include exercises for triceps and developing arms that are considered "stubborn" muscles.
4
Working with dumbbells, follow the correct position of the elbows. They should not be placed forward or to the side. Recorded at the elbows lift the dumbbells will be most likely to contribute to the building mass of the biceps.
5
Pay special attention to pull-UPS. The easiest at home way to increase the biceps. Perform chin-UPS, changing grip width from narrow to wide. This will involve all the muscle bundles. To study the top of the bicep, use a pull-up reverse grip. As training increase the load, attaching to the sash weights.
6
Correctly pick up the load. For the growth of the biceps the weight of the projectile should be such that it allows you to make not less than 8 and no more than 12 reps. A small number of repetitions will work on hand strength, and a large number of them contributes to the development of General and power endurance. In each exercise make 5-7 attempts to resolve (of sets).
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