Defying Gravity

Volleyball celebrates defying gravity. Defense "keeps the ball up." Attackers soar over the net. Teams succeed by overachieving, punching above their weight. 

Blending power and flight forge formidable challenges. Nobody did it better than Cuba's Mireya Luis. 

Work on your vertical. Keep it simple. 

• Jump rope
• Weighted squats
• Weighted lunges
• Pogos
• Power (distance) skips
• Rear leg elevation squats
• Serial jumps 
• Tuck jumps (single and double-legged) 

Here's advice from ChatGPT: 

Increasing jump height involves a combination of strength, power, and technique. Here are some exercises that can help improve your vertical jump:

1. Squats: Squats are essential for building lower body strength, particularly in the quadriceps, hamstrings, and glutes. Both back squats and front squats can be effective.

2. Deadlifts: Deadlifts primarily target the posterior chain, including the hamstrings, glutes, and lower back. Strengthening these muscles can contribute to a more powerful jump.

3. Lunges: Lunges help to strengthen the muscles in each leg individually, improving balance and stability, which are crucial for explosive movements like jumping.

4. Box Jumps: Box jumps are a plyometric exercise that directly translates to improving vertical jump height. Start with a low box height and gradually increase as you progress.

5. Jump Squats: Jump squats combine strength training with explosive power. Perform a regular squat but explosively jump as high as you can on the way up.

6. Calf Raises: Strong calves are important for generating power during the push-off phase of a jump. Perform both seated and standing calf raises to target different parts of the calf muscles.

7. Plyometric Exercises: Incorporate plyometric exercises like depth jumps, bounding, and hurdle jumps to improve explosive power and fast-twitch muscle fiber recruitment.

8. Single Leg Exercises: Exercises like single-leg squats or Bulgarian split squats can help to address any strength imbalances between your legs, improving overall jump performance.

9. Core Strengthening: A strong core is essential for stability and transferring power from the lower body to the upper body during a jump. Include exercises like planks, Russian twists, and leg raises in your routine.

10. Proper Technique Practice: Work on refining your jumping technique, including arm swing, knee drive, and landing mechanics. Technique plays a significant role in maximizing jump height and minimizing the risk of injury.

Remember to incorporate a mix of strength training, plyometrics, and proper technique work into your routine. Additionally, allow for adequate rest and recovery between workouts to prevent overtraining and optimize performance gains. If possible, consider working with a qualified trainer or coach who can provide personalized guidance and feedback on your training program.