I play volleyball. How can I improve jump and reflex?

Jump ability is about transferring centre of mass to as great distance as possible or biomechanically speaking it is an ability of performing the greatest effort during take-off phase. This quality of jump correlates it tightly with leg strength especially with max power and dynamic strength that is, ability of achieving power in the shortest time possible and also with speed. Abilities which influence jump to a smaller extend are: strength endurance which becomes important in situations where a series of jumps has to be performed.

Dynamic strength is associated with power is the most targeted jump parameter that is why training has to be focused on it in particular.

From the point of view of training you should train running which will improve speed and go to gym to training strength (both dynamic and max) and speed as well as plyometric training which utilises extension-contraction reflex. If you decided to take up plyometric training you should first prepare your organism to greater loads that is, improve strength and endurance of tendinous and muscular systems. If you do not prepare your organism to plyometric training it will expose you to injuries.

According to recent research plyometric training does not necessarily have to be applied in jump training as an appropriate improvement of dynamic strength by other training forms will influence jump with the same result but from our experience we would advise combing plyometric exercise with other forms of exercises.

Reflex – is one of speed and coordination features that is, ability of a quick perception of the stimuli and determined reaction – it can be trained applying different forms of exercises with additional tasks constituting a given stimulus to which you have to react. Apart form that improvement of speed and coordination will influence reflex (but not the perception of the stimulus).

Orma