Vertical Jump – How to increase vertical jump?
Increasing volleyball vertical jump for the beginning volleyball
players is not complicated at all – almost any exercise which
will increase the strength in the legs and your core (ab, hip and back
muscles) will work well.
However, if you want to reach to the next level from that – you need to
consider exercises, which are more sport specific.
To keep it
real simple - to add vertical jump you have to do exercises
which make you extend legs and core explosively.
Volleyball Vertical Jump - What exercises make you extend your legs and
Jumping hurdles - or any
other plyometrics exercises
Low impact plyometrics (instead of using "power
jumps", like jumping high hurdles, try low impact "mini jumps”)
.. or anything that minimizes the impact on
Snatch, clean, clean and jerk, etc. as
traditional weight lifting exercises
Kettlebell training, in which you can do
exercises that are related to cleans and snatches.
Vertical Jump – What else is important?
another factor, which is important in volleyball.
Volleyball player needs to be stabile. A player needs to be able to
control the body in the air and hit the ball on the highest possible
position up in the air.
You need stability even when jumping with two feet indoors.
you need it, if you are a beach volleyball player and play in the deep
Exercises which work on your core help you to build that stability.
When choosing a leg exercise, pay attention this exercise also works
out the core.
One legged exercises to build stability
It is very beneficial to do some exercises with one leg at the time
(both legs of course, but one at the time).
For example: one legged deadlift, various jumps, lunge, etc.
Besides the leg, specific one legged exercises are great on your core
muscles – and stability.
Volleyball Vertical Jump - How Much, How Often to Exercise?
It all depends on experience and strength level of the
Doing conditioning drills 2-3 times a week to increase your vertical
jump is optimal. However, it is an individual matter; three times a
week could be too much for some athletes.
Beginners – Watch out! Safety First!
Athletes with no previous conditioning exercise experience needs to
remember to take a very slow start. A beginner absolutely should not do any
high impact plyometrics, like hurdle jumps or excessive weight lifting.
Low impact plyometrics (ladder drills, jump rope, ski jumps, etc) or
medicine ball exercises would be a safer way to start conditioning.
Conclude – How to Increase Vertical Jump in Volleyball?
Use exercises which include a strong leg and hip extension.
All the exercises which make an athlete extend their legs and core
explosively are great exercises to increase the vertical. Few of those
exercises were mentioned above.
Snatch, clean, clean and jerk, etc. are the most well known weight
lifting exercises, which have that powerful extension.
Notice that you necessarily don’t need to do traditional weight
lifting. There are many exercises which simulate those
- many of them are done without any extra weights – or by
light weighted medicine ball or kettlebell.