In volleyball, the ability to jump high is of great importance. For some, this comes naturally due to their height, while for others, it requires dedicated effort. As with any new skill, improvements take time, so do not become disheartened if you do not see immediate results. Below, we share a few tips to help you enhance your vertical jump.
Tip 1: Measure Your Starting Point
Before you begin training, it is crucial to know where you stand. Position yourself next to a tall wall and hold a post-it note in your hand. Jump as high as you possibly can and place the post-it on the wall where your hands reach. Measure the height from the top of the post-it note to the ground to see how high you can jump. Try retesting yourself every two weeks to track your progress.
Tip 2: Build Explosive Power
To jump higher, you need to develop explosive power. Start with exercises that will help you improve your jump strength. A great exercise to begin with is standing on a bench with one foot, then hopping off the bench and landing with both feet. Upon landing, drop into a squat and immediately spring upwards into a jump. This exercise teaches you how to use the momentum generated from jumping off the bench to propel yourself higher.
Tip 3: Strengthen Your Lower Body
Resistance training is essential for increasing your strength, which directly impacts your vertical jump. Exercises such as leg presses, Bulgaarse split squats, calf raises and deadlifts are excellent for building stronger legs. Use weights that allow you to perform no more than 10 repetitions but no fewer than 5. As you become stronger, gradually increase the weight. Aim to train your lower body at least once a week and incorporate this into your weekly routine to reduce the risk of injury.
Tip 4: Jump Rope
An incredibly simple, yet highly effective way to improve your jump is by jumping rope. It’s not only a fantastic cardio workout, but it also strengthens your calf muscles. Add 30 seconds of fast-paced jumping rope into your daily exercise routine, and you’ll quickly start noticing the benefits.
Bonus Tip: Stretch Regularly
One of the most efficient ways to enhance your vertical jump is by regularly stretching. Stretching muscles such as the hip flexors, which can often become tight and tense, helps you fully utilise your muscle contraction, ultimately improving your jump power. Ensure that you include stretching in your daily routine, both before and after training, and even at other times throughout the day. Stretches such as the butterfly stretch, head-to-knee stretch, sumo squat-to-stand, and figure-4 stretch all work to open up the hip flexors and surrounding muscles. A foam roller or lacrosse ball can also be helpful tools for addressing tight areas in your body. Stretching is often overlooked, but it is essential for improving overall skills, strength, and injury prevention. In this case, it plays a crucial role in improving your vertical jump so you can win the point!
By incorporating these tips into your training, you will notice a gradual improvement in your vertical jump. Good luck!
Important Notice: We Are Not Professionals
These tips are intended to assist you in improving your vertical jump; however, it is important to note that we are not medical or physiotherapy professionals. If you already have an injury or are unsure whether certain exercises are suitable for you, always consult a specialist or physiotherapist before you begin training. Safety and health should always come first!