S&J Fitness and Kickboxing - sjfitnessandkickboxing@yahoo.com

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Vertical Jump & Agility Training
Our Volleyball Vertical Jump & Agility Training Program is a science-based training program (rather than using gimmicks that look "cool, but don't work) designed to improve the youth athlete's performance level by first building a foundation for functional strength (actual usable sport-specific strength). The higher an athlete's strength level, the higher the potential for explosiveness, i.e vertical jump, once muscles are trained to rapidly generate that strength.

Once a proper foundation is developed, the program will progress to unleash the athlete's full vertical jump potential, overall explosiveness, speed (both linear and lateral) and agility by using advanced training techniques, including plyometrics, power training, Olympic lifts, kettlebell training, super-band training, foot speed drills.Additionally, one-of-a-kind reaction drills will help develop the mind-muscle connection, so that the athlete can implement and use the newly developed speed and explosiveness most effectively on the court. The focus will be on developing fast-twitch muscle fibers(type IIa) and super fast-twitch muscle fibers (type IIb), using exercises that specifically recruit these muscle fibers, which will not only improve the athlete’s strength, but enable the athlete to generate that force in the shortest possible amount of time. In volleyball, a sport with a constant demand for rapid reaction and acceleration, quick and high multi-directional jumps, it is exactly what is needed. The drills the athletes perform in our training are distinctly different from basic jump training drills commonly performed during practice and allow the athlete to keep progressing by introducing higher level/more advanced drills.

The foundation will be established using multiplanar core conditioning, integrated flexibility, joint stability, balance training and strength training, allowing the athlete to effectively transfer explosive power between lower and upper body. Building a foundation first will also help improve the athlete’s overall injury resilience, minimizing the chance of being sidelined.

As the training progresses, dependent on effort level,commitment and coachability, the athlete will experience noticeable improvement in vertical jump height AND jump quickness, reaction speed, and agility, resulting in a more explosive, powerful, and agile volleyball player, who will have the edge over the competition.
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