The leg exercises for men Volleyball players must provide strength, explosiveness and stability. On the volleyball court, it does not matter how much you bend or press your legs if you can not move quickly or move off the ground. Your exercises should be continuous with your sport as much as possible. Consult a health professional before beginning any strength and conditioning program.
Squat with bars build the strength of your legs and hips and directly mimic the position of your vertical jump. Do not spend all day in the gym rectifying with heavy weights; Work on accelerating the weight you can lift. Use no more than 75 percent of the maximum you can squat, squat low and as you get up, speed up the bar, as if you were trying to jump with it. The squat jump training proved to increase vertical jump in elite volleyball players, in a study reported in 1999 in "Medicine and Science in Sports and Exercise."
Curl up or lift your buttocks, work your hamstrings and hips, particularly the gluteus maximus (the big muscle in your rump). These muscles not only contribute to the ability to stretch when you jump, the hamstrings help protect the knee joint every time your quadriceps (the muscles in the front of the thigh) flex. This happens every time you take a step or jump.
To twist yourself, use a hyperextension bench that allows you to adjust the pads closer. Hook your ankles under the bracket and lie on your stomach with your thighs on the other pad. Lean forward, then arch your body up, bending the knee. This is a difficult exercise, but it works the hamstrings more effectively than traditional hamstring exercises, according to a 2009 study published in the "Journal of Strength and Conditioning Research."
Net power assists you in your vertical jump, while strengthening your legs and back. Stand in front of a bar on the floor with your feet shoulder-width apart. Squat and grab the bar with a pronated grip, with your hands out of your legs. Bend your knees and hips, keeping your back straight. Your shoulders should be on or slightly ahead of the bar.
Stand up, pulling the bar gently off the ground. As the bar reaches the level of the middle of the thigh, jump a little to accelerate it and then shrink the top of your back to give you energy. After you finish shrinking, your arms should bend while the bar continues up.Grab the bar by the front of your shoulders, rotating your arms around and pushing your elbows towards the ceiling. Your knees must be bent to catch the bar and once finished, your hands should be out of the shoulders, under the bar and with the palms facing up.
The power start works the legs and the jump in a similar way to the net power, but also strengthens your back and the external rotators. Many volleyball players experience rotator cuff imbalances, which can result in rare injuries, according to a study published in 2011 in the "American Journal of Sports Medicine."
Perform the power start in the same way as the net power, but start with a wide grip, at least 1, 5 plus the width of your shoulders. As you pull the bar up, your knees should bend and the bar should clear your head. Pull your elbows up and to the sides; then allow your arms to rotate until they point toward the ceiling. Grab the bar over your head with your arms fully extended.