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If you are pursuing volleyball or aspire to pursue volleyball in the future, you need to start working on your vertical jumps from the beginning. This article will share some daily exercises and routines with you, focusing on how to increase your vertical jump for volleyball.
- How to Increase Your Vertical Jump for Volleyball?
- Frequently Asked Questions
How to Increase Your Vertical Jump for Volleyball?
It does not matter if you want to be a defender or attacker; vertical jumps are necessary for both play natures. You need to undergo continuous practice and hit the gym regularly.
Otherwise, it will be challenging for you to survive in this sport. Here are some tips and tricks to make your vertical jumps reach a great height.
Know Your Starting Point
To improvise something, it is essential to be familiar with whatever we have in hand right now. Thus to improve your vertical jumps, you need to know what your current jump height is.
- For measuring the height of your jump, you need to stand next to a tall wall and make sure you have a post-it in your hand.
- Now gain your strength and jump as high as you can, with every ounce of energy in your body, and stick the post-it at the highest point with your hand.
- Now repeat this process every two weeks and see the scope of improvement in yourself.
There are several methods of measuring your jump height; here is a link that you can go through to understand and experiment with those methods.
Making Good Use Of a Jump Rope
For working on your vertical jumps, you need to start making good use of a jump rope. Here is how this method can help you in improving.
- Practice the box jumps challenge; this is not a fun way to improve the vertical jumps but surely an effective one.
- This method increases your calf muscles and also works on cardio.
- A normal jumping rope is also a pretty practical way, as it works on your calf muscles and the foot muscles that help you avoid sprains and injuries during the play.
Here is the link to the video for the box jump challenge.
Increase the Explosiveness
With time you need to increase the explosiveness, as it is the key to improvisation in vertical jumps. It helps you exert as much force as possible.
- Plyometrics is an effective way to work with explosiveness. It involves a routine of quick and forceful jumps designed to increase the explosiveness that ultimately increases your jump height.
- The plyometrics includes exercises like squat jumps, lateral jumps, single-leg bounds, tuck jumps, depth jumps, split squat jumps, etc.
- The more you jump daily, the higher you reach with improved body balance.
- The plyometric approach is better than block jumps, as the block jump approach does not fit well with the sport.
- The muscle formations will keep the longevity on track during the gameplay.
Bulking Up the Lower Body
Bulking up the lower body is vital to step up your jumping game.
- Strength training, weightlifting, and resistance training will help you build your leg muscles to protect you from injuries and improvise the quality of the jump.
- The lower body muscle will make you quick and reactive during the gameplay.
- In addition, it will provide you excellent balance training. Thus strains and injuries will be out of the picture.
Burpees Should Be Your New Love
When it comes to muscle building, burpees should be your new love. Here are a few reasons behind it.
- Burpees do not have an excellent reputation in the realm of workout, but they improvise your vertical leap.
- Burpees will teach you swift motion and improve your body balance and control.
- It improves the core strength and increases the endurance of your body.
Never Ignore Stretching
It is also essential to keep your body flexible with strength, thus never ignoring stretching, as the muscles need to relax.
Seated Hamstring Stretch
- Begin with sitting on the floor with both legs stretched against the floor.
- Tuck one foot to the knee and keep the other leg completely straight.
- Make sure the toes are flexed back towards your torso.
- Now try to touch the toes of the legs stretched and feel the fat burn in your body.
Stair Calf Stretch
- Start with finding a step in the bleachers and placing the ball on one of your feet on the edge so that the foot is hanging in the air.
- Try to release the ankles towards the floor and feel the stretch in your lower thigh muscles.
Seated Cross Stretch
- Start with taking one of your feet and crossing it on the top of the other leg just above the knee.
- Keeping the foot firmly stable on the goring starts to lower your hip.
- As you bring your lower, you will feel that your glutes are expanding.
- This stretch will let your muscle expand and help your body not to form any cramps.
Stretching might not improve the strength behind jumping, but it surely makes you lumber and makes you reach your greatest height.
Frequently Asked Questions
What Is the Fastest Method of Increasing Vertical Jumps?
The best and fastest way is to enter a gym and start jumping regularly, but box jumps are one of the most effective methods of improvising the height of your jump in terms of exercises.
What Is a Good Height of Vertical Jumps in Volleyball?
The good vertical jump on average for setters is 18-19 inches and for outside hitters is 19-20 inches.
Why Is Vertical Jump Important in Volleyball?
Increasing the vertical jump might seem challenging, even a painful one, but it is a vital skill if you want to be a good player. Starting with the basics, continuous practice, and dedication will help you out in reaching your targeted jump height.
Choosing the best shoes for jumping might help but again, consistency is the key to improvement.