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Quote from: DamienZ on May 21, 2011, 03:23:50 pm

no plyos, just basic strength training! Build her a t-handle and buy some cheap used weightplates and let her do deadlifts, sumo-deadlifts, swings & one legged squats, king deadlifts and other bodyweight exercises. Also various "core" stabilization exercises like planks could be very beneficial.

Again, no plyos! Just strength training + volleyball training will be far enough for at least 1 year or much longer, depending on how fast she gets stronger

Exactly. Make some sandbags. Buy a cheap weight set (she won't need a lot of weight). She needs to get to a body weight squat as a first goal.

No plyos until she is stronger. The only movement efficiency type training I suggest she gets is maybe hill sprinting (steep hills) in off season when she isn't playing 4 times a week. Always on hills to protect the hammies and reduce shock to weak tendons.

It's off season now, I believe she plays one time a week max and maybe sometimes a bit of beachvolleyball. So that's ok. About hill sprinting: we don't really have hills nearby, so that's a bit difficult..

Hi all

Now the off season has started, a friend of mine (20 year old girl) asks me how she can improve her vertical. She's a volleyball player, and a setter,  so her main priority is improving blocking skills, so vertical without runup.

She's certainly not fat, I believe like 62 kg or so for 5'4 (this is a guess, she never told me how much she weighs, lol ), and her overall fitness level isn't that bad either: after all, she plays vball four times a week in season. But I think she misses a lot of jumping efficiency right now: her vertical (SVJ as wel as RVJ) is REALLY low, like 12-15 inches or so. You can barely see she is jumping, actually. Probably she also needs some strength.

How can I help her improving her vertical? She doesn't have acces to a gym, but I don't know if that is necessary, right from the beginning. Should I let her do a lot of simple, light plyo's, and a bit of bodyweight strengthening? I'd like to hear your opinion on this. Thanks!

Lukas

Quote from: Damien on January 14, 2011, 09:55:29 am

Quote from: nba8340 on January 14, 2011, 04:04:26 am

not sure why you guys are your saying flying in four is a scam.  I have it, it's legit.  I'm pretty sure kelly wrote the workouts.  All it is is basically three different 4 week programs, beginner , intermedaite, advanced and it includes a little about stretching , the testing day what to do.

4 inches in 4 weeks...

I would pay for this only if it pertained to increasing my penis length and only if the testimonials were REALLY solid and believable.

It is overpriced, sure, but at least two members on this board used it with good results. NBA3840 gained 4 inches or so in four weeks, and I too made excellent progress in those four weeks (a gain of +- 3 inches, and finally an increase in SVJ).  So I don't think it's a scam.

But, of course, Adarq or Lance could make an equal program (or better, more customized/long-term), and there are no secrets to improve VJ, so it's just the programming that you pay for.

I just got one about ovulation

SVJ: around 24"
RVJ: around 33-34"

Vid that should make clear my issues with in-game jumping: http://www.youtube.com/watch?v=bsaOM5XBRxA . Well of course this isn't in-game and it also isn't a real spike approach, but it feels the same as an approach jump for me and i think it also looks like one.. I don't have any vball training until august or so, so this is the only footage I have..

Man, where are his legs on the first pic? I can barely see them!:D

Nice jumps!

New vid tested on a 290 cm rim: http://www.youtube.com/watch?v=2YvffjITDPI. I wasn't properly warmed up because of a storm approaching and i struggled a bit with my approach (I'm not used to jumping to a rim..) But still got 28-32" (tested this time) so i'm quite happy:)