How to Jump Higher in Volleyball

There are many skills a successful volleyball player must learn, but jumping is essential. Whether to hone your spike, serve or block, learning to jump higher will make you a better volleyball player. By following this simple repetitive routine, you will improve your vertical and explosiveness in just a few weeks, helping you dominate and become the best volleyball player you can be.

Things You'll Need

  • Comfortable sneakers
  • Platform or stair
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Instructions

    • 1

      The key to jumping higher is to strengthen your leg muscles, and the first place to start is with your quadriceps. Leap-ups are an exercise geared toward improving quadriceps strength. Start with your feet shoulder-width apart; bend down in a half squat and explode up into the air and land with your knees flexed, then repeat the jump. Begin by doing 2 sets of 20 repetitions 3 days a week. In week 2, expand to 2 sets of 25, in week 3, 3 sets of 25, and in week 4, 3 sets of 30. Take about 1 minute between sets.

    • 2

      A second muscle group to focus on is the calves. Simple calf raises can go a long way toward helping you improve your vertical and jump higher, more effectively. Start with the toes of 1 foot on the edge of a stair step. Lift the other leg behind you or wrap around the grounded leg. Using just the 1 foot, push up on to your tip-toe raising your body up and then lower your body so the heel of the working foot dips below the stair ledge. Repeat all repetitions for 1 foot and then the other. In the first week try 2 sets of 20 repetitions with just 15 to 20 seconds between sets. Expand this to 2 sets of 25 repetitions in week 2, 2 sets of 30 repetitions in week 3, and 2 sets of 35 repetitions in week 4.

    • 3

      While building muscle mass is important, so is training your muscles to react in a fast manner. Start with your feet shoulder width apart; using your arms, spring up into the air while bending your knees only minimally. As you land, try to jump up again with as little ground time as possible. In week 1 try 2 sets of 25 repetitions and expand to 2 sets of 30 repetitions in week 2, 2 sets of 35 repetitions in week 3, and 2 sets of 40 repetitions in week 4.