As with all goals that you would like to achieve the first, most important point is to make your goal measurable. I would highly recommend preforming a standing jump test to firstly see how high you are jumping at the moment.

After that write down on a piece of paper how high you want to jump, with a date at when you want to do it.
 
Once this is done we are ready to move ahead!
 
When training to jump higher one of the common mistakes people make is to concentrate to much on calf muscles and not enough on your primary thrusters QUADS and HAMSTRINGS.

Calves, glutes and hips are all important, but they aren’t the main focus when you are working out how to jump higher. They will all get worked in the exercises below.
 
The first step is to build up your strength. If you are a beginner lifter, I would get a trainer to help you through the first month at least, just to get you going. For the intermediate and advanced lifters beware that if you haven’t done leg weights in a while start off slow for the first few weeks just to get into it.

Here is a guide to easing yourself into the first month.
 
Week 1: 15 reps, Light Weight, Tempo: 4 seconds eccentric phase, 0 seconds pause, 2 seconds concentric phase
Week 2: 12 reps, Light-Medium Weight, Tempo: 4.0.2
Week 3: 10 reps, Medium Weight, Tempo: 3.0.2
Week 4: 10 Reps, Medium Heavy Weight, Tempo: 3.0.1
 
( Stretch all key lower body limbs and lower back everyday)
 
 
Once you have this platform set you are ready roll!

Note: if you jump straight into this program just beware that you will be walking around like the tin man for a few days!

Follow This Program for anywhere up to 6-12 Weeks.
 
Dynamic Warmup
Squats- 4×4-8 Reps, 2.0.1 tempo, 2-3mins break after each set (concentrating on good depth and being explosive on way up towards roof)
 
Foward Lunge
3×6-8 Reps, 2.0.1 tempo,1.30-2.30 Break after each set ( Keep it powerful again, watch your form)
 
Jump Squat
3×8, 1.0.1 tempo, 2mins break at end of each set ( Can add some small weight, set a height goal in your gym, every jump to the moon!)
 
Romanian Deadlift
2×10, 2.0.2 tempo,1.30 Break at end of each set (your getting tired now watch your form a lot!)
 
Big stretch Warm Down ( all lower Limbs and lower back )
 
Follow this in the gym and you’re on the right track to be jumping higher than Julien Prosser or Natalie Cook.

Remember to stretch at the end of every session. Having big strong muscles that can’t move through a range of motion is useless! If you are continuing to play beach volleyball on the weekends, get this program done as early in the week as possible, to limit your fatigue in games.

If in doubt ask your local trainer or feel free to contact me at:
 
jimi_m_11@hotmail.com
 
Train hard!

Jimi

Thanks to Jimi and the personal trainers at New Level Brookvale for providing the information for this article.

So, to get the ball rolling, Victoria has announced their tour dates, so start marking your calendar:

Get more at VicBeach.com.au

The video shows it perfectly, sop not much to add apart from emphasising the importance of the coach in this drill. The coach should make big moves, so that he/she pushes the player to hit close to the line. It’s no good hitting a ball perfectly to the coach if he is standing 2 meters inside the side line. That is not the sort of shot you want to practice.

So if your coach is on the angle, make sure you practice your best sharp angle shot, not just an easy shot that the coach can catch. In most cases you don’t want to practice shots that land anywhere further than 50cm from the side line.

Here are a few videos that show good spiking technique.

Ok, it’s time once again to hit the sand for the Queensland Beach Volleyball Tour and, after last years dominance by Dan and Isaac, who is willing to step up this year and match the feats this pairing achieved?

Queensland beach volleyball always has a great tour. Looks like about 12 open events. Check it out: http://qbvt.com.au