(sets by reps)
Pistol squats (3x 10)
Depth jumps (3 x 15)
Rim Jumps (4 x 10)
Bulgarian split squats (3 x 10)
Chair rockets (4 x 15)
Lunge jumps (3 x 15)
(You should alternate day 1 and day 2 every two to three days, depending on what your body is telling you i.e. soreness)
This would a good place to start. Just make sure you’re eating the proper diet afterwards! If you don’t know what to eat, you should look into muscle building nutrition, it’s very basic stuff, but I’ll explain the surface.
Muscle building involves tearing down micro fibres in order to rebuild them stronger than before. So to rebuild them, you need protein. Not only that, there are many other foods you should be eating to speed the process up, and many other foods you should be avoiding that could be hindering your success. Some of these foods are sugar, saturated fats, and according to some individuals, gluten. Stay away from these and eat foods like salmon, broccoli and bananas and you should be good to go. Other than that, stay away from soda drinks and replenish your body with water before and after your workouts.
Now a hard driven ball is exactly what it sounds like. The ball will be coming towards you at full speed, so you must be ready to dig it instantly. Place your hands up early, in front of your forehead. Note that when you set a ball, you try to make the shape of the ball so you can absorb it, then push it out. However, when volleying a spike it is very difficult to absorb the ball, so instead we place our hands in a flat but firm position.
As the ball comes to you, do not try to absorb it. Instead, push a little towards the ball. The idea here is to not have a “clean” volleyball. If you hear a small thump, that’s a good thing. With a volley-set, you should aim to make contact with the ball at your finger tips. This may not always happen when volleying a hard driven pass and that is OK. Your palm, or fore-fingers may also make contact.
Lastly, it is important that you direct the ball towards where you want it to go. You will most likely not have time to shift your body to face your target, so instead we compromise and follow through with our hands towards where we want the ball to go. Additionally, step with your front foot towards the target.
4 main steps listed above:
1. Maintain a balanced posture with your weight forward and your feet staggered about a foot and a half apart.
2. Place your hands up early and hold them in a flat but firm position.
3. As the ball comes towards you, do not try to absorb it but instead push towards it. This will not be a “clean” volley. You should hear a thump.
4. Follow through with your hands, and step with your front foot towards your target.
Practice proper timing. It has been said that the guy with the highest vertical jump is the guy that will get the most rebounds. Now, that can be true at times, but timing is actually a lot more important than jumping ability.
You can have all the hops in the world, but if you have horrible timing, you won’t find much success with grabbing rebounds. If you jump too early you won’t get the rebound, if you jump too late, you definitely won’t get the rebound. So, make sure to always estimate the proper timing of your jump before you decide to just jump in the air and hope to catch a rebound.
The second tip to improve your rebounding is, always box out your opponent. This is a crucial component to successful rebounding. When you box out your opponent you increase your odds of getting a rebound, and you decrease the odds of your opponent getting a rebound.
Boxing out is also used to aggravate your opponent and it can also be used to intimidate softer players who try to avoid physical contact. You need to assert yourself when there are loose ball opportunities. 9 times out of 10, the guy who boxes out his opponent effectively will end up with the rebound.
Lastly, you need to have a high belief that every rebound is yours. That means you need to use your full effort to go and get a rebound regardless of how difficult it may be to actually get the rebound.
Sometimes you can look at the way a shot was taken and realize that the basketball is going to end up in the opposite direction of where you are, but that shouldn’t stop you from boxing out your opponent and making an attempt to get the rebound.
Passing – Passing is the act of directing a ball coming from the other team in the form of either a serve or other non-attack form of play toward the net where it can be set. Quite often these passes are executed using the forearms (sometimes known as bumping), but they can also be done overhead (at least in the indoor game).
Setting – After a ball is passed (or dug) on the first contact, a second one is used to provide an attackable ball to a hitter. This set is usually executed overhand in the indoor game, though can also be accomplished using a forearm pass. You will see the latter – generally referred to as a bump set – in the beach game quite often where the restrictions on ball-handling are somewhat tighter.
Hitting – Also known as spiking, hitting is the process of attacking the ball into the opponents court. The objective is to score a point by causing the ball to land on the floor or to be played out of bounds by a defending player. This is generally accomplished by jumping and hitting the ball above the height of the net with a downward trajectory.
Blocking – The first line of defense against a hitter is the block. In blocking, a player (or players) attempt to prevent the ball from being played into their court by stopping it from crossing the net at the point of attack. This is executed by jumping very near the net and extending the arms above the head, and into the opponents side of the court for those with the height and/or jumping ability to do so.