The Crazy Vert Series is designed to help you increase your jump height while attacking and blocking. Follow along and boost your vertical jump!
How to progress through this program:
1. Begin by doing the minimum number of sets of the minimum number of reps.
2. Then increase the number of reps you do in each set until you reach the maximum number of reps
3. Increase the number of sets you complete, starting over at the lowest number of reps
4. Repeat this cycle until you can complete the maximum number of both sets and reps
Complete this workout up to two times per week if you are not currently playing much volleyball. Consider doing it once per week (on a day off) or waiting for the off-season if you are currently playing volleyball multiple times per week.
The recommended rest between sets is 2-3 minutes. This may seem very long at first, but it is important to begin each set feeling fresh in order for you body to adapt to the training.
***6 months of consistent lower body strength training is recommended prior to beginning this program.
***It is also recommended to complete the Beginner version of the Crazy Vert Series to adequately prepare for this level
***This program is not a substitute for training the skills of blocking or attacking - work with your coach to refine your technique in those areas.
***This program is not a substitute for general strength training - continue to do lower body strengthening exercises as part of your overall training routine.
***This program is most effective in the off-season and is not recommended to be done on days that you are also on court for practice or a game.
***Pay close attention to your body. If you develop persistent aches or pain in your knees, ankles, shins, or feet, consider consulting a healthcare professional and reducing your jumping volume.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Perform a minimum of 5 on each side before moving on, 8 is ideal.
In a pushup position, bring one knee up and put it down between your hands with your foot out to the side. Sink your body weight onto that leg so that you feel a stretch in your glutes. Hold for 1-2 seconds and return to the pushup position.
Perform 8-10 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Tip your whole body forward while standing on one leg - keep only a slight bend in your knee. Keep your body in a straight line from your head down to your foot while going down until you feel a stretch in the back of your leg. Make an effot to keep your shoulders and hips from rotating to the side.
Perform 5-8 on each side.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.
Lying on your back with your knees bent and feet on the floor, lift your toes so only your heels are in contact with the ground. Without overextending your back, lift your hips up to form a straight line between your shoulders and your knees.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Perform a quality body weight squat with a high rate of speed in both directions.
Do 3-4 sets of 10 repetitions, resting for 90 seconds in between.
*If this is part of your warm up, a single set of 8 is likely enough.
Jump sideways and land on two feet, then quickly redirect your momentum and jump as high as you can straight up. Try to land in the same spot you took off from for the vertical jump. Repeat in the other direction.
Do 2-3 sets of 4 repetitions to each side. Rest for 2-3 minutes between sets.
Select an object that is between mid-shin and knee height. Start standing on one side of the object, facing forward, and then jump sideways over it. Spring off the ground to rebound as quickly as you can to jump back and forth. This is a more advanced version of the Pogo Jump and should follow the same principles - https://www.youtube.com/watch?v=3cW9dETEPjA
Perform 2-3 sets of 5 jumps on each side, resting 3-5 minutes between sets.
With a barbell on your back (or holding something heavy - medicine ball, kettlebell), lower down and explode upward to jump. Land as softly as you can, and fully reset before the next repetition. Do not rebound - that will come in more advanced programs.
It is recommended to use 30% of your maximum squat weight. If you're not sure how heavy that is, go with 30-50 lbs (15-20 kg)
Do 3-5 sets of 3-5 repetitions, resting for 3 minutes in between sets.
Using both feet, jump forward then quickly redirect your momentum and jump upward as high as you can. Land softly and repeat.
Do 2-3 sets of 5 repetitions, resting for 2 minutes between sets.
Standing in a shoulder-width stance, swing a kettlbell between your legs like you are hike passing a football. You should be in a tabletop position when the kettlebell is at it's farthest position behind you. Use the powerful muscles of your lower body to explosively propel the kettlebell forward, so that the momentum you generate lifts the kettlebell to shoulder height. Your arms should not be the primary muscles doing the work.
Do 2-4 sets of 5-8 repetitions, focusing on the power your lower body can produce and resting 2-3 minutes between sets.