What should I do to get the leg muscles of the thigh /?

well, so I am a volleyball player and leg muscles are very important. I strong calf muscles, but I have to focus on the thighs. What are the leg muscles needed volleyball players name? Be Butt, quadriceps, hamstrings, else? and what exercises I can do (no gym) to work on it?

1: quadriceps four that make up the front of the thigh and allow the knee and flexion of the hip. Extension 2: Glutes and lower gluteus maximus (buttocks) allow hip extension and knee during kicking and help keep upright positions. 3: Three hamstrings in the back of the leg used to bend the knee and hip extension. As quads hip flexors, which are important for chambering legs. 4: the greater of the soleus muscles of the calf, helps to jump and move weights. 5: Twins "Twin is part of the calf to help train a good position for pleasure, this muscle is the soleus muscle and is associated with the Achilles tendon. Volleyball has a lot of jumps and quick, explosive movements to react to the ball. A solid base, legs and hips, and explosive leg strength is needed less to jump and move the ball. Strong shoulders are required for the various schemes. Good resistance in the muscles helps to balance and control base. Volleyball called bigger muscles involves the following: * The muscles of the thighs and hips, buttocks, hamstrings and quads * Leg muscles, calf muscles, gastrocnemius and soleus and tibialis anterior in the field of Shin. * The shoulder muscles, the deltoid. * The muscles of the forearm and arm flexors and extensors of the wrist, biceps and triceps. * The core muscles, the rectus abdominis, oblique, and the editors of the spine. Strong muscles help volleyball player jumping explosive spikes and blocks of 30 meters from the leg hops. From the baseline, then using only the left leg, jump to the midline. Then back to the final straight line. Repeat this time just jump on the right leg. (5 repetitions.) 30-meter limit. This time, linked left foot first and then turn right at the midline, then do it again. (5 representatives). M-30 following approach. Making positions in two phases, including jumping, armswing as if full of doping. Go to the midline, sprint back. (5 representatives). Weight lifting (at home) to improve navigation Vertical weightlifting can definitely help improve a person's vertical jump. Jumping is a power movement, the force is an element of power. The main areas to improve their vertical quads, hips, buttocks and calves. The elevators that run these particular areas squats, lunges, leg press and squat hack. The integration of calves is also important, however, are the lifts weight jumps. Jumping can help improve your vertical leap, since it is so accurate as you can get. Plyometrics are exercises that work on speed, speed and power. Plyometrics resisted jumping, jumping with leaps and depth can help improve your vertical jump, but it is extremely important that the athlete has the proper force base. A basic guideline to force a man to squat eight times its weight, for women, 70 percent of their body weight 10 times. If the person is unable to squat, then he or she should be able to leg press January 1 / 2 times its weight on eight occasions. When performing depth jumps, a safety rule to follow is not to miss a case is greater than vertical.

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