How to Have a Higher Vertical Jump in Volleyball

Two-legs vertical jump

To attain a higher vertical jump in volleyball, you must practice jumping. There are a number of exercises that can build the strength in your legs and the agility of your body. There are two types of vertical jumps in volleyball: a vertical jump with both legs and a take-off from one leg. Both vertical jumps serve important purposes in the game of volleyball. Improving each of these vertical jumps will improve your volleyball game as a whole.

Things You'll Need

• Squat rack
• 3' x 3' plyometric box
• Jump rope

Instructions

Squat-Jumps, Plyometric Box and Jump-Skips

1. 

   Stretching your Achilles is critical prior to vertical jump training.

   Stretch your legs and warm up properly. The greater the flexibility you have in your legs, the more explosion you have in your vertical jump. Once stretched, skip rope until you begin to perspire lightly. Do not begin vertical jump training cold.

2. 

   Keep your hands above your head when you jump, as if to block a volleyball spike.

   Stand on the balls of your feet, bend your knees and squat. Stop when your hamstrings are at a 90-degree angle to your calves. With your hands at your sides -- behind your buttocks -- explode up, jumping off your feet as you throw your hands in the air reaching as high as you can. Land softly on the balls of your feet. Do not stop in a standing position. Instead, when you land on the balls of your feet lower yourself back down into the squatting position with your hands at your sides. Then explode again into the air jumping and reaching as high as you can, landing and lowering yourself into the squatting position and explode again -- do not stop. Squat, explode, land, squat, explode, land -- for 10 repetitions of squat-jumps. After 10 squat-jump repetitions, stop, put your hands behind your head to fill your lungs with oxygen and walk in a circle slowly. Allow your heart rate to recover to 60 percent of its maximum.

3. Place the 3' x 3' plyometric box 2 feet in front of your toes. Bend your knees. Stop in the same position you would when loading for a squat-jump -- hamstrings at 90 degrees to your calves, hands to your sides and behind you. The moment you are in the loaded position, explode up, jump as you throw your hands skyward and land softly on top of the box with the balls of your feet. Pause and jump backward, landing back on the ground 2 feet in front of the box, at the same place you started from. Reload and explode again. Repeat this for 10 repetitions. Stop and slowly walk around the box with your hands behind your head. Allow your heart rate to fall to 60 percent of its maximum.

4. 

   Jump-skip as high as you can.

   Begin walking, left foot first -- one, two, three steps. When you land on your left foot after the third step, bend your left knee and jump off your left foot throwing the knee of your right leg into the air as you swing your arms toward the sky. Land on your left foot, take a step to your right foot, bend your right knee, explode off your right leg and throw your arms in the air as your left knee fires toward your chest. Land on your right foot, take a step to your left foot, bend your knee, explode as you throw your arms up and land on your left foot and step to your right foot. Jump-skip as high as you can with each step. It is an explosive skip. Jump-skip 20 times, stop and allow your heart rate to recover. As you gain strength and stamina, increase the number of sets and reps in your routine. You may also begin using the plyometric box for one-leg box jumps.

References

• Plyometric Boxes: How to Increase Your Vertical Jump
• Inside Hoops: Jump higher - Vertical Leap Exercises
• Bodybuilding.com: Increase Your Vertical Jump