Pro Tips on how to Jump Higher in Volleyball

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 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. 

Whether you’re a beginner looking to make your first successful block or an experienced player aiming to dominate at the net, improving your jump can take your game to new heights. 

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.

Why is a Higher Jump Important in Volleyball? 

A strong vertical jump can make a world of difference for volleyball players, enhancing various key aspects of the game. Here’s why it’s so important: 

• Attacking: Jump high to clear blockers and hit the ball with power and accuracy, increasing scoring chances. 
• Blocking: Reach higher to effectively block and deflect the ball back over the net, covering more area. 
• Serving and Defense: Execute powerful serves and make difficult digs to maintain ball control and keep it in play. 
• Versatility: Improve overall agility and effectiveness, becoming a more valuable team player. 

Improving your vertical jump boosts both offensive and defensive skills, contributing to a dynamic and successful gameplay. 

Training Drills to Jump Higher 

Several training techniques can help you improve your vertical jump. Stay motivated, even if the first few days or weeks feel frustrating. Like any new skill, jumping higher takes time, but with consistent practice, you’ll see progress. 

Here’s a pro tip: before you start the exercises below, check your current jump height. Stand close to a wall, jump as high as you can, and mark the spot with a sticky note. I’d use this method regularly to track my progress during training.  

Next, let’s divide your training journey into three phases: the preparatory stage, height practices, and the after-practice stage. 

 
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. Here’s a detailed guide on how to properly train these muscle groups through targeted exercises to maximize your vertical jump. 

Training Your Legs 

Start building and strengthening your leg muscles through squats and lunges. Start with weightless squats and gradually move towards weighted squats according to your capacity. 

The Right Way to Do Squats 

• Stand with your legs shoulder length apart.  
• Now, slowly lower your body, keeping your back straight. Your knees will be bent at a 45-degree angle, and it should feel like you are trying to sit on a chair.  
• Stand up straight and repeat. Do 10 reps in 3 sets. 

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Steps for Performing 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.  

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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. 

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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.   

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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. 

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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 

Getting into a Post-Exercise Routine 

Physical training to jump higher is one of the most effective ways to see results, but these efforts must be paired with certain habits post-exercising to avoid injuries. Here are some things I wish I knew earlier! 

The Importance of a Good Stretch 

Exercising to improve your vertical will make your muscles stiff, stopping you from making upward explosions when you jump higher. Therefore, pair your workout with a stretching routine. Don’t skip stretching every day or putting it away before the match. Ensure to stretch every day before and after your training sessions.  

Following a Healthy Diet 

As a volleyball player, you need to have a lean body anyway. Plus, when you train to jump higher, you use more protein to repair your muscles. Good carbs in the diet provide energy for training and matches. 

Volleyball is an explosive sport that tests your core stamina. Look for vitamins and a mineral-rich diet in general. Going back to supplementing your training, Check your protein intake. Talk to your dietician to plan ample protein intake for the best muscle repair. 

Getting Ample Rest 

Your body goes through wear and tear after an intense workout. Resting well allows your muscles to repair themselves and relaxes your joints that overwork through your challenging lifestyle. Take 1-2 days of rest per week. Avoid intense workouts on rest days, but you may do light stretches if you want. 

Tips on Smooth Landings  

Many volleyball players get injured because of incorrect landings or landings on other players’ feet. You should be equally good at setting your feet back on the ground as you are with your high jumps. Here are some tips for better landing:  

• Absorb the impact by bending your knees when landing. 
• You should be in a jump squat position once you land and quickly regain your game position. 
• Sometimes, it is not possible to avoid single-foot landing. Try a hop once your feet touch the ground. It will give you time to bring the other foot down for a better landing. 

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!   

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