As an Amazon Associate we earn from qualifying purchases.
Volleyball requires a high level of skills and capabilities to excel. Therefore, since a good vertical jump is one of the most essential skills, you must learn how to increase your vertical jump for volleyball fast.
- How to Increase Your Vertical Jump for Volleyball Fast
- Related Questions
How to Increase Your Vertical Jump for Volleyball Fast
Although many people are unaware, volleyball is one of – if not the – sport in which athletes must jump the most. This is because when players volley, spike, block and serve, they need to jump. Therefore, they must develop good jumping skills to excel at this game.
To do this, you must learn how jumping works, your legs and your lower body. For example, if you want to jump higher, you need to be explosive when jumping. You need to go down and jump as fast and intensively as possible.
On top of that, your legs always need to be correctly stretched to reach their maximum jumping potential. If you have a short range of motion when jumping, you will not be able to be explosive when performing the jump. Therefore, you also need to stretch accurately.
Measure Your Current Jump
Before improving your jump, you should measure how high you can jump. This, over time, will help you know how much you have improved or if you are stuck at the same jump height. This should be done every two to three weeks.
To do it, you can grab a post-it note or a piece of duck tape and jump as hard as you can. When you are at the top of your jump, stick the note on the wall. When doing this, jump with empty hands and remember not to take steps to increase your momentum.
If you fail to do this, you will jump higher. However, this will not show how high you can jump vertically. On top of that, if you are holding something other than the post-it note, it can affect your jump. When you are finished, you can measure how high you jumped and write it down.
Start Training With Explosiveness
To start jumping higher, you need to train your muscles explosively. This means that you need to do plyometric workouts with certain indications. For example, you can do squat jumps instead of normal squats, a much more intense version of the same movement.
With this kind of workout, you will be training your muscles to exert great power in the shortest time possible. By doing this, you will increase the power at which your leg muscles (quads, hamstrings, and calves) can react.
Though, you need to follow certain indications to stay out of injuries. For example, you must control your movements and keep your knees slightly bent. On top of that, you can do knee-strengthening exercises and always do stretches.
Try Different Workouts
Although plyometric exercises can help you improve your vertical jump, other workouts can help you do it faster. For instance, you can add a session of jumping rope into your workouts. This can help your legs get conditioned and are a great way to exercise your calves.
Burpees are a great way to condition your legs and overall body to jump higher. Since this movement is done quickly, your legs will have to react fast and intensively, improving your vertical jump.
Remember to Train All of Your Lower Body
A common mistake when training to enhance your jump is only targeting your quads. Although your quads play a significant role in jumping, hamstrings, calves, and even your glutes are a very important part. If you neglect these muscles, you might get stuck.
Therefore, you need to incorporate exercises that train these muscles into your workout. For example, a very good movement is the deadlift, which trains your glutes, hamstrings, and part of your core. On top of that, you can do split squats and glute bridges.
To finish all of your workouts, you can do some calf raises. This muscle gets neglected very often as it isn’t very popular. However, it helps you jump higher. Therefore, if you want to improve, you need to train it.
Incorporating stretches after your workout will give you flexibility, improving your jumping ability. On top of that, it allows your muscles to have a much faster recovery and reduces the risk of injury.
Here you can see some stretches you can do.
- Pigeon leg stretch. You can do this by assuming a runner’s position. Then, drop your front foot down to the floor, pointing to the side. Lastly, you need to keep a straight back and drop your back foot down to the floor.
- Lunge leg stretch. You can do this by assuming a runner’s position. Then, you need to put one foot between your hands and hold for thirty to forty seconds. Lastly, you need to repeat with the opposite foot.
- Quad leg stretch. You can do this by standing and grabbing your foot from behind. You just need to rest your foot on your hand and hold the position for thirty seconds. Be sure not to overstretch the muscle, as it could lead to injuries.
- Butterfly stretch. You can do this by sitting on the floor and crossing your legs. You will end up with a classic meditation position. Then, position your soles together and grab them with both hands. Then, you need to hold this position for thirty seconds.
Here are some frequently asked questions about improving your vertical jumps for volleyball.
Does Weight Affect Vertical Jumps?
Yes, your weight can affect your vertical jump. This is because it would be harder for your muscles to lift a higher weight off the ground. On the other hand, athletes with less weight and more power in their lower body can jump higher.
However, this doesn’t mean that less weight means a higher jump at all times. An athlete with low weight and untrained muscles is not going to be able to jump high. It all comes down to how strong their lean muscles are.
Is Vertical Jump Genetic?
Although jumping abilities are often trained and improved over time, genetics can play a role in this. Some athletes have different genetics that allows them to jump higher than others.
Picture it as a potential. Average people can reach a jump height of 30 inches, while people with different genetics can reach a jump height of 50 inches.
What Is a Good Vertical Jump for a 13-Year-Old?
The average vertical jump height for 13-year-olds is 15 inches high. However, some athletes can reach 17 inches and even 18 inches. It all depends on how much they train and how their genetics affect them.
Although 15 inches is average for teenagers, it is normal to see some teen athletes that reach 13, 12, and 11 inches high. Even though they might be below the average, they have good vertical jumps.
When it comes to vertical jumps, you need to train your body adequately to enhance your legs. Once you do this, you can improve your performance on the volleyball court. After all, the higher you jump, the more efficiently you can block and spike.