Volleyball Jump Training
Getting Up High To Spike Hard

Volleyball jump training exercises and tips for increasing the vertical for volleyball. 

The following are exercises that don’t require equipment. You can use your own bodyweight as resistance.

Do these 3 exercises to get started jump training.

1) In-place hops

2) Forward skips

3) continuous vertical jumps

In-place hops is bouncing up and down just using the ankles. This isn’t a full jump. Just bounce up and down quickly. The main focus is on the ankles and calves. Hop in place for 1 minute.

Forward skips are just focusing on the coordination of skipping. Do 10 skips each leg.

For the continuous vertical jumps, lower down into a 90 degree hip and knee position (like you’re sitting in a chair). Quickly explode up in to a jump. Don’t use your arms for this exercise. Just focus on doing the jump correctly using the lower body. Do 10 consecutive jumps the rest for 30 seconds. Repeat for 2 more sets.

Common Questions about Volleyball Jump Training

What is Jump Training?

Jumping training is also called plyometrics. This type of training is effective way to build explosive power, stability and coordination. Jump training is a type of exercise that primarily focuses on increasing the vertical jump height. For spiking and blocking at the net, jumping height is important. Since it’s an advantage to spike when you jump higher, many volleyball players will do exercises to help increase the jump.  

How often should you do jump training?

Jump training is a very intense form a exercise. The general rule is to allow at least 48-72 hours rest between two jump workouts. Your body needs time for the nervous system to recover. This averages out to a max of 2-3 jump training sessions per week.

What are the primary muscles used in jumping? 

The gluteus maximus is the most important muscle for jumping. Quads and hamstrings are also important for jumping. The key to jumping higher is to focus on the “triple extension” of the ankles, knees, and hips. It’s almost always more important to focus on movement, not the muscles.

Do you need strong legs to jump high?

It’s true your legs need to be strong to jump high. But what’s most important is your ability to produce power. 

So it’s not just about getting strong legs. You need to be strong but also be able to create power. 

This is the advantage of jump training. 

The strength developed with slow movements won't necessarily enable athletes to display their strength quickly.

Basically, you want to get stronger by moving fast. This is why you jump training. You are increasing the strength while also increasing power. 

Will 100 squats a day increase vertical?

Squats are good, but to jump higher, you also need to increase power. You can do this simply by jumping more. 

Is jumping high genetic?

You may be born with the fast twitch muscle fibers that help you jump high. However, anyone can work to increase their jump. 

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