How to Jump Higher in Volleyball: Techniques & a 12 week program

During my sophomore year in high school, I was determined to become a dominant outside hitter. But there was one problem: my vertical jump was mediocre at best. I still remember the moment during my college volleyball career when I realized I was getting out-jumped on every block.

Here I was, an outside hitter competing at a high level, and the middle blockers around me seemed to have an extra two feet of elevation. That’s when I learned something that changed my entire game: jump height isn’t just genetics—it’s a skill you can systematically improve through the right training approach.

 I spent countless hours in the gym and on the court, working tirelessly to add inches to my leap. By the time the Twin Cities Volleyball Classic rolled around that year, I had transformed my jump. The moment I soared above the net to deliver a powerful spike, I knew all that hard work had paid off.

Throughout my volleyball career, from high school tournaments to college championships, I’ve learned that a strong vertical jump is a game-changer. It’s not just about looking impressive; it’s about gaining a competitive edge in every aspect of the game. 

The good news?

The science is clear: with dedicated training combining strength development, explosive power work, and sport-specific plyometrics, you can realistically gain 4 to 6 inches in your vertical jump within 8 to 12 weeks.

In this guide, I’ll share the techniques and tips that helped me – and countless other players I’ve worked with – to jump higher and play better. By the time you finish reading, you’ll have a complete understanding of how to jump higher and, more importantly, a clear 12-week training program you can start today.

Why is a Higher Jump Important in Volleyball? 

A strong vertical jump can make a world of difference for volleyball players, across attacking, blocking, serving, and defense. Here’s why it’s so important: 

Attacking: Breaking Through Blockers

When you jump higher you get two benefits—you’re at the upper edge of most blocker’s maximum reach, and you gain a longer arm swing path that generates greater velocity. I noticed this directly—improving from 28 to 34 inches increased my hitting velocity from 55 mph to 62 mph, making my attacks significantly harder to defend.

Blocking: Controlling Net Coverage

Your blocking effectiveness depends entirely on reach height. A middle blocker jumping 36 inches versus 32 inches defends 4 additional inches of net space. This means more touches on opposing attacks, tighter net sealing against quick attacks, and forcing opponents into poor attacking angles. Higher-jumping blockers also read plays longer because they know they’ll reach over the net even if they adjust position late.

Defense and Overall Versatility

The strength and explosiveness developed through jump training improve lateral movement, acceleration, and court coverage—all essential defensive skills. Additionally, a higher vertical jump creates versatility across positions. An outside hitter jumping 32 inches instead of 26 inches becomes valuable in all six rotations, not just attacking positions.

You’re no longer limited to specific role play; you’re a complete volleyball player.

But before we get into drills – you need to know that it’s all backed by science – and here is how:

The Science of Jumping Higher: Why Training Works

Understanding how your body creates jumping power isn’t just interesting—it fundamentally changes how you approach training and why this program delivers results.

Every jump relies on your stretch-shortening cycle (SSC). When you bend your knees to prepare for a jump, your muscles stretch like a rubber band. Your nervous system recognizes this stretch and automatically contracts to propel you upward. This elastic recoil contributes more to your jumping power than most athletes realize—and it’s trainable.

The explosive motion itself involves triple extension: your ankles, knees, and hips extending simultaneously in coordinated sequence. When these three joints work in perfect sync, you create maximum power.

Your fast-twitch muscle fibers—the explosive fibers that generate force at high speeds—do the heavy lifting, along with your quadriceps, glutes, hamstrings, and calves working together.

The training principle is straightforward: Power = Force × Velocity.

You can jump higher by developing greater force capacity (strength training with heavy loads) or by improving your velocity of contraction (plyometric training). The most effective programs combine both, which is exactly why this guide structures your 12 weeks into distinct strength and power phases.

Research proves this works. Plyometric training generates 4.7 to 8.7 percent vertical jump improvements by training your nervous system to recruit muscle fibers explosively and improve your rate of force development—essentially, how quickly you produce force. This speed of force production separates good jumpers from exceptional ones.

Optimal training lasts 10 to 12 weeks, allowing proper progression through different phases while providing enough training volume to stimulate adaptation. Sessions include 50 to 100 foot contacts combined with structured strength training, performed 2 to 3 times weekly with 48 to 72 hours recovery between sessions.

Follow this structure and your body adapts predictably—you jump higher.

Before you start: Current Vertical Jump – Establish Baseline

You can’t improve what you don’t measure. Before starting any training program, establish your current vertical jump height using one of these reliable testing methods.

The Vertec device is the gold standard used in professional settings. This basketball-like device hangs with movable plastic vanes at various heights. You stand underneath and reach as high as possible with your arm extended, noting the highest vane you touch. Then you jump as high as possible, touching the highest vane you can reach at your peak height.

The difference between your standing reach and jump reach is your vertical jump measurement.

If you don’t have access to a Vertec, the chalk-and-wall DIY method works excellently for tracking progress. Stand sideways next to a wall or gym equipment. Reach as high as possible and make a mark with chalk (or tape). Jump as high as possible and make another mark at your peak. Measure the distance between the two marks—that’s your vertical jump. This method requires good form to be reliable.

The jump mat method uses electronic timing to measure your flight time. You stand on the mat, jump, and the device calculates vertical jump height based on how long your feet leave the ground. These are increasingly available at gyms and athletic facilities.

Here’s a critical distinction for volleyball players that most testing completely misses: you need to test both standing vertical and approach vertical separately. Your standing vertical (block jump simulation) measures your explosive power from a semi-static position.

Your approach vertical tests your ability to convert horizontal momentum into vertical height through the distinctive volleyball approach step. Middle blockers rely more on standing vertical for read blocking, while outside hitters benefit from maximizing approach vertical for attacking.

Vertical Jump Benchmarks by Training Level:

For general population:

• Untrained males: 16–20 inches
• Untrained females: 12–16 inches
• Recreational athletes: 20–24 inches / 16–20 inches
• Trained athletes: 24–28 inches / 20–24 inches
• Elite/professional: 28–35+ inches / 24–30+ inches

Volleyball-Specific Benchmarks:

Take these benchmarks to know exactly where you stand today:

Test yourself every 2 to 3 weeks throughout your training program. You should see noticeable improvements—at least 0.5 to 1 inch—every 3 to 4 weeks if your training is progressing appropriately.

Realistic improvement timeframes: noticeable gains in 4 to 6 weeks, optimal results in 8 to 12 weeks, and long-term development over 20 to 24 weeks.

Foundation before training to Jump Higher 

You cannot build an explosive vertical jump without a solid strength foundation. This is the most important principle I learned during my playing career.

Many athletes want to jump straight into plyometric training, but that’s like trying to build a house without a foundation.

The next 4 to 6 weeks of your training should emphasize these fundamental strength movements performed 2 times per week. Each exercise receives focus on proper form and controlled progression rather than rushing to heavy loads.

 
The Preparatory Stage 

Before diving into core jumping exercises, it’s essential to prepare specific muscle groups. Focus on your legs, calves, core, and arms. You cannot build an explosive vertical jump without a solid strength foundation.

Many athletes want to jump straight into plyometric training, but that’s like trying to build a house without a foundation.

The next 4 to 6 weeks of your training should emphasize these fundamental strength movements performed 2 times per week. Each exercise receives focus on proper form and controlled progression rather than rushing to heavy loads.

Squats and Lunges

Squats 

• Stand with your legs shoulder length apart.
• Load the barbell onto your upper back (not your neck)
• Now, slowly lower your body, keeping your back straight. Go down till your knees are at a 45-degree angle, and it should feel like you are trying to sit on a chair (basically your thighs parallel to ground)
• Stand up straight and repeat. Do 10 reps in 3 sets. 

Source 

Bulgarian Split Squats: Single-Leg Stability and Power

• Stand facing away from a sturdy bench or box (about knee height).
• Place one foot on top of the bench behind you, laces down, and hop your front foot forward so you’re in a lunge position (front shin should stay fairly vertical when you descend).
• Keep your chest tall and core braced.
• Slowly lower your body by bending the front knee, dropping straight down until your back knee lightly kisses (or almost touches) the ground. Your front knee should track over your toes.
• Push hard through the heel of your front foot to drive yourself back up to the starting position.
• Complete all reps on one leg before switching sides. Aim for 8–12 reps per leg, 3–4 sets.

Volleyball-specific benefit: Bulgarian split squats build the single-leg power and stability you need for explosive approaches, angled attacks, and controlled one-legged landings — directly improving court performance while fixing any strength differences between your legs.

Lunges 

• Start by standing straight.  
• Place your right foot ahead. Keep your back straight and bend your right knee at a 90-degree angle. Get back to the original position and repeat on the other side.  
• Do 10 reps on each leg for 2-3 sets. 

You can increase the level by placing the feet further away. You can also do weighted lunges later when you start gaining strength.  

Source 

While squats and lunges target several muscles, you also want to focus on your calves to increase flexibility for a higher jump. Calf raises are a simple and beneficial exercise for volleyball players.

Calf Raises to Jump Higher 

Start exercising without weight and consider adding it as you increase intensity. Here’s how you do it right:  

• Stand on the ground and keep your feet shoulder-width apart.  
• Move up on your tippy toes and hold the position for a few seconds.  
• Return and repeat while keeping your back straight at all times. 
• You can stand on the edge of any low-raised platform for increased motion range.  
• Perform 10-30 reps at your convenience. 

Strengthening Your Core 

The common misconception is that you need to focus just on your legs and calves—I thought that, too! But for that smooth vertical jump, you need to train your core to maintain your balance. Simple yet effective core exercises, like crunches and superman, can do wonders! 

Do Your Crunches Right 

• Lay down on your back. 
• Fold your legs, bringing your heels closer to your hips, keeping them firmly on the ground.  
• You can interlock your fingers and keep your hands under your back or stretch them straight. Move your head towards your knee by crunching your abdominal muscles. 
• Move slowly and avoid sudden jerks to avoid lower back pain.  
• Focus and isolate your abdominal muscles when you do this.  
• Do 10-15 reps in 2-3 sets. 

Source 

How to Do Supermans  

• Lay face down on the floor or on your mat.  
• Stretch your hands straight over your head, parallel to the ground.  
• Raise both your legs and angle your upper body – kind of like Superman.  
• Hold this pose for 1-2 seconds and release to train your lower back. 
• Do 8-12 reps in 2-3 sets. 

Building Arm Strength 

Next, you need to focus on your arm strength to maintain momentum when you jump higher. You can do the two most common arm strength exercises, push-ups and pull-ups. 

Do Effective Push-ups Like This 

• Lay face down on a mat and place your palms on the ground closer to both sides of your chest. Your elbows should be bent, and your hands will be perpendicular to your body.  
• Try to lift your body off the ground by straightening your elbows and raising your chest off the ground.  
• Get back to the original position by bending your elbows at the same angle and repeat.  
• You can do 10 reps in 2-3 sets. 

Source 

Steps to Do Pull-ups 

• First, find a strong bar with ample strength to do this – it needs to support your body weight. 
• Grab the bar taller than your height and try to pull yourself up by bringing your chest close to the bar.  
• Try to always keep your body straight and chin high.  
• Use the full range of your arm muscles to pull yourself up and then release.  
• Start with 5-7 reps in 2-3 sets.   

Source 

Targeted Exercises for Highter Verticals 

Box jumps and plyometric routine exercises are the go-to methods for volleyball players to jump higher. 

Box jumping is known to boost the results of your preparatory exercises. It particularly works on your exploding ability. As the name suggests, you jump on top of a box from a stationary position, using both your legs and gathering momentum to launch. Gradually increase the box height as you improve. 

Source 

Work on plyometric routine exercises in parallel. This exercise routine involves choosing a set of exercises in a row within a fixed time. You don’t need equipment or a specific place to do this exercise. 

Refer to this example plyometric routine. You must do 13-15 reps for 2-3 sets to complete it: 

• 15 minutes of cardio 
• 15 jumping jacks  
• 15 mountain climbers  
• 5 lateral jumps 
• 15 burpees 
• 15 broad jumps  
• 15 agility dots 
• 15 squat jacks  
• 15 squat jumps 

Your Complete 12-Week Volleyball Vertical Jump Training Program

Now let’s structure everything into a practical, progressive program using periodization principles that combine strength foundation, power development, and plyometric training in the correct sequence.

You can also download this program as printable pdf to track your progress – link at bottom of this article.

Weeks 1-4: Foundation Phase

Focus: Build strength foundation and movement quality through proper lifting technique.

Training frequency: 2 days per week on non-consecutive days (Monday/Thursday or Tuesday/Friday recommended).

Week 1 Sample Workout:

• Back squat: 3 sets of 8 repetitions at conversational weight
• Romanian deadlift: 3 sets of 8 repetitions moderate weight
• Bulgarian split squat: 3 sets of 8 per leg bodyweight
• Calf raises: 3 sets of 15 repetitions bodyweight
• Nordic hamstring curl: 2 sets of 4 repetitions (focus on eccentric control)

Rest 2-3 minutes between sets. You can add light core work if desired (planks, dead bugs, anti-rotation holds). Total session time: 45-50 minutes.

Weeks 2-4 follow the same structure, increasing load slightly (add 5-10 pounds) or reps (add 1-2 reps per set) each week.

What to expect: By week 4, you’ll feel noticeably stronger. Your vertical jump improvement will be minimal (0-1 inch typically), but your foundation is solid. Don’t skip this phase tempted by flashier work.

Weeks 5-8: Power Development Phase

Focus: Introduce explosive power exercises while maintaining strength foundation.

Training frequency: 2 days per week (one power emphasis, one strength maintenance) OR 3 days per week if advanced.

Week 5-6 Sample Workout A (Power Emphasis):

• Hang cleans: 5 sets of 3 repetitions at moderate load
• Jump squats: 4 sets of 6 repetitions maximum effort
• Medicine ball slams: 3 sets of 8 repetitions
• Lateral skater hops: 3 sets of 8 repetitions (4 per side)

Rest 2-3 minutes between power exercises. Total session: 50-55 minutes.

Week 5-6 Sample Workout B (Strength Maintenance):

• Back squat: 4 sets of 6 repetitions at 75-80% effort
• Romanian deadlift: 3 sets of 6 repetitions
• Bulgarian split squat: 3 sets of 6 per leg holding dumbbells
• Calf raises: 3 sets of 12 repetitions holding weight

Weeks 7-8 increase load in power exercises (heavier weight for hang cleans) and maintain or slightly increase strength training loads.

What to expect: Weeks 5-8 introduce power development. You’ll feel your nervous system learning to recruit muscle fibers explosively. Expect 1-2 additional inches of vertical jump improvement as your body adapts.

Weeks 9-12: Plyometric Power Phase

Focus: Maximum power development through plyometric training while reducing heavy strength work.

Training frequency: 2-3 days per week including plyometric sessions.

Week 9-10 Sample Workout A (Plyometric Focus):

• Countermovement jumps: 5 sets of 3 repetitions (test height every 3 weeks)
• Box jumps: 4 sets of 6 repetitions on 18-20 inch box
• Depth jumps: 4 sets of 4 repetitions on 12-inch box
• Single-leg hops: 3 sets of 6 per leg
• Lateral skater jumps: 3 sets of 8 repetitions

Total foot contacts: approximately 85-90. Rest 2-3 minutes between exercises. Total session: 55-60 minutes.

Week 9-10 Sample Workout B (Light Strength):

• Back squat: 3 sets of 5 repetitions at 85% effort
• Romanian deadlift: 3 sets of 5 repetitions
• Bulgarian split squat: 2 sets of 5 per leg
• Core work: planks, pallof press, dead bugs

Weeks 11-12 increase box jump height (to 24 inches if ready), add repeated plyometric variations, and slightly reduce strength training volume.

What to expect: This is where dramatic improvements happen. Most significant vertical jump gains occur weeks 8-12. Expect another 2-3 inches as your stretch-shortening cycle becomes maximally efficient.

Deload Week (Every 4 Weeks)

Every fourth week, reduce volume by 40-50%. This allows your nervous system to recover and adapt. Perform the same exercises at the same intensity, but complete 3 sets instead of 4-5, and 4-5 reps instead of 6-8.

This isn’t laziness—it’s intentional recovery that allows your body to adapt to training. Elite athletes understand that recovery IS part of training.

Key Programming Principles Throughout

• Always perform vertical jump work when fresh—never at the end of a session when already fatigued
• Test your vertical jump height at weeks 1, 4, 8, and 12 to monitor progress
• Complete plyometric training 48-72 hours after heavy strength training in the same muscle groups
• If using a 3-day-per-week schedule, separate plyometric days from heavy strength days

Realistic Improvement Timeline

• Weeks 1-4: 0-1 inch improvement (building foundation)
• Weeks 5-8: 1-2 additional inches (power development)
• Weeks 9-12: 2-3 additional inches (plyometric training)
• Total 12-week improvement: 4-6 inches is realistic with consistent training

That 5’10” outside hitter who needed 34 inches to compete with taller players? Now jumping 39-40 inches changes everything about their game.

Recovery, Injury Prevention, and Nutritional Support

Here’s the truth nobody wants to hear: the training creates the stimulus, but recovery is where the actual adaptation happens.

Many athletes train hard but don’t recover adequately. They wonder why they’re not improving, not realizing their body never got time to adapt to the training stress.

Patellar Tendinitis: The Volleyball Player’s Epidemic

Volleyball players experience patellar tendinitis (“jumper’s knee”) at epidemic rates. This overuse injury involves inflammation of the tendon connecting your kneecap to your shinbone. The repeated explosive loading from 250-300 jumps per match creates cumulative stress.

Prevention strategies:

• Eccentric-emphasis strength training (Romanian deadlifts and Nordic hamstring curls strengthen the structures protecting your knee)
• Progressive training progression (gradually increase jumping volume rather than spiking it suddenly)
• Proper landing mechanics (land with soft knees, distributing impact through your entire leg rather than just your knee joint)
• Adequate recovery between sessions

If you feel knee pain developing during training: Stop intense plyometric training immediately. Continue strength training at moderate intensity but reduce plyometric volume from 100 foot contacts to 40-50. Most athletes can continue training through minor irritation without risk, but sharp, localized pain requires professional evaluation.

Landing Mechanics and Knee Safety

Your landing strategy fundamentally determines injury risk.

Poor landing mechanics—landing with your knees caving inward (valgus collapse), landing on one leg when you should land on two, or landing with stiff knees—all increase ACL injury risk. Quality landing mechanics include:

• Land on both feet simultaneously when possible
• Land under your body’s center of gravity rather than in front of it
• Ensure your knees track over your toes (not caving inward)
• Use a “soft” landing that distributes forces through your entire leg rather than just concentrating impact at your knee

Plyometric training inherently teaches these mechanics, but conscious practice accelerates the process. Pay attention to how you land. Film yourself. Compare your landing mechanics to professional players. Small adjustments prevent big injuries.

Recovery Protocols: Making Training Count

Your muscles don’t grow during training—they grow during recovery. Rest between sessions matters profoundly. Maintain 48-72 hours between lower body plyometric sessions. This allows your nervous system to recover and your muscles to adapt.

Sleep remains the most powerful recovery tool. Elite athletes consistently prioritize 8-10 hours of quality sleep per night. Sleep deprivation impairs muscle protein synthesis and recovery, completely negating even excellent training efforts. If you’re training hard but sleeping 6 hours, you’re sabotaging yourself.

Active recovery on non-training days helps: light walking, easy stretching, mobility work, or easy swimming all promote blood flow without imposing additional training stress.

Nutritional Support for Jump Training

Training creates muscle damage that must be repaired. Adequate protein consumption supports this repair process.

Protein: Consume 0.7-1 gram of protein per pound of bodyweight daily. For a 150-pound athlete, that’s 105-150 grams daily—achievable through normal eating patterns without special supplements. This isn’t about protein powder; it’s about consistent protein across normal meals.

Carbohydrates: Plyometric and strength training dramatically deplete muscle glycogen (your muscle’s primary fuel source). Consume adequate carbohydrates around training sessions: 30-40 grams of carbohydrate before training and 30-50 grams afterward helps maintain glycogen stores and supports recovery.

Hydration: Even 2% dehydration reduces strength and power output. Drink water consistently throughout the day, not just during training. Monitor your urine color—pale yellow indicates good hydration; dark yellow suggests inadequate hydration.

Micronutrients: Micronutrient deficiencies (particularly iron, zinc, and magnesium) impair recovery. Consume varied whole foods emphasizing vegetables, fruits, lean proteins, and whole grains. These provide the micronutrient diversity necessary for optimal recovery.

Putting It All Together: Your 12-Week Transformation

You now have the complete roadmap for significantly improving your vertical jump.

You understand the biomechanics of jumping, the specific training phases that build jumping power, the volleyball-specific applications that separate this guide from generic fitness content, and the recovery strategies that transform training into actual improvements.

Here’s what realistic improvements look like: In weeks 1-4, you’ll build strength foundation and see minimal vertical jump improvements (often 0-1 inch). Weeks 5-8 introduce power development—expect 1-2 additional inches as your nervous system learns to recruit muscle fibers explosively. Weeks 9-12 emphasize plyometric training where most dramatic improvements occur—another 2-3 inches as your stretch-shortening cycle becomes maximally efficient.

By week 12, a 4-6 inch improvement is realistic with consistent training, proper recovery, and intelligent progression.

More importantly than the inches gained, you’ve developed the training system and understanding to continue improving for years. You know how to build strength, how to train power, how to structure periodization, and how to apply these principles specifically to volleyball. These fundamentals apply throughout your entire volleyball career.

The final ingredient is consistency. Missing one workout rarely derails progress. Missing four workouts in a month destroys momentum. The program only works if you commit to it. Find training partners who hold you accountable. Schedule training time just like you schedule matches. Treat it with professional seriousness because the improvements you gain through this training directly improve your volleyball performance.

Track your progress every 3 weeks. Update your training as you progress through the phases. Stay patient and trust the process.

In 12 weeks, you’ll be amazed at what your body can accomplish.

Final Thoughts 

Jumping higher may seem tough at first, but with consistent practice, you’ll quickly see its benefits. Follow this guide and track your weekly progress. Celebrate small victories with a favorite snack or treat to stay motivated.  

Remember to rest and recover to keep yourself in top form. Keep pushing, and you’ll reach new heights in no time!   

FAQs