Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat.

This is a little bit heavy jump programme.
Programme lasts for 10 weeks and its made particuralry for volleyball players.
If you would like to jump higher, you should try it.
And don’t forget to stretch yourself before and after doing these jumps cause it’s the most important part of any trainig session.
So, good luck to all of you.

Ankle injuries are among the most common injuries in sport. Ankle sprain is the most common injury in virtually all epidemiological studies. Being the first part of the kinetic chain to withstand the impact of running, twisting, pushing off and landing, the ankle and foot must, within fractions of a second, distribute the impact higher up the chain in complex flexion, extension, eversion and inversion movements of the talo-crural joint and supination and pronation at the mid-foot. The faster the movement, the more important is the balancing act and proprioceptive function of the ankle

The shoulder has the greatest range of motion of any joint in the body. It is our shoulders that allow us to put our hands where they need to be for work, play, and all of our daily activities. To manage this, the shoulder has to have the right balance of strength, flexibility, and stability. Loss of this balance can lead to pain and injury. Maintaining this balance through exercises aimed at stretching and strengthening can help avoid shoulder problems.
The rotator cruff muscles
Without learned muscle control, any overhead activity, let alone just lifting the arm, would be impossible. The muscle group for this control is the rotator cuff (RC) muscles – the infraspinatus, supraspinatus, teres minor, and subscapularis muscles. The muscles primarily designed to position the scapula for overhead movement are the trapezius, and serratus anterior. The larger and more powerful muscles that generate movements of the arm are the deltoids, latissimus dorsi, and pectoralis major.

Cuba is the heavy favorite to claim the ticket to the Final Round of the 2010 Men’s World Championship when the third round NORCECA Pool H tournament gets under way here on Friday.The Cubans arrive at the competition to be played at Ciudad Deportiva’ Gymnasium after a successful season in the 2009 edition of the FIVB World League and several of their players were part of the team that finished as runners-up in the FIVB Men’s Junior World Championship in Pune, India.

Havana, Cuba, August 13, 2009 – Cuban head coach Orlando Samuels talked very confidently about the chances of his team ahead of the Norceca-H third round tournament of the FIVB 2010 Men’s World Championship that kicks off on Friday in the Ciudad Deportiva Gymnasium in the Cuban capital.
“The objective is a clear, one and only: Win the tournament,” said Samuels during the pre-tournament press conference held on Thursday.
Cuba, currently 18th in the FIVB World Rankings, finished fourth during the recently completed 2009 World League and is considered a strong favorite to claim the ticket to the Final Round of the Men’s World Championship in Italy next year.

Outside Hitter (also called wing spiker, left side)Outside Hitter is the player who carries the serve receive responsibility along with the libero.
Outside hitter most often attacks the balls which setter sets to the antenna to the left side of the court. Therefore after the serve outside hitters place themselves to the left front position. Sometimes setters run offensive plays in which outside hitters run to hit balls “inside” around the middle blockers.
Outside hitters play both the front row and the back row. In modern high level volleyball outside hitters are responsible for hitting the 3 meter or 10 feet line attacks, usually from the middle back position when playing in the back row.