Regardless if you want to improve your vertical jump for volleyball, basketball or another activity, there are different workout routines that will help you achieve your goals. Additionally, workouts that increase vertical jumps build off of one another. For example, building a strong midsection contributes to power which leads to the ability to jump higher.
Core Workouts
According to the American College of Sports Medicine, people who want to improve sports-specific skills, including jumping, need to build core strength. Core stability and strength provide a foundation for improving jumping techniques and capability. If the lower back, hips and abdominal muscles are not strong, a person may injure himself while jumping or he may not be able to surpass his current vertical jump. Exercising with a stability ball or BOSU ball builds strength in the midsection. The American Council on Exercise ranks stability ball crunches as one of the best exercises to build abdominal strength. To do a stability ball crunch, sit on a ball and rest your feet on the ground. Sit on the edge of the ball and lower your back onto the ball. Adjust the ball so that only your lower back and upper body remain on the ball. Place your fingers behind your head, tighten your abdominal muscles and lift your torso six inches. Lower and repeat until you complete 15 repetitions.
Plyometric Workouts
Lower body plyometric workouts utilize fast twitch fibers that are located in the legs' muscles. Fast twitch muscles are responsible for explosive and fast body movements, including jumping. According to the Washington State University Recreation Center's website, plyometric training improves force production and helps athletes produce their greatest amount of muscular force in a very short time. Doing them improves jumping power and height. Plyometric exercises include jumping lunges, jump squats, burpees and frog jumps. The exercises are high impact and should be supervised to ensure that the exerciser is using correct form. To do a jump squat, stand with your feet shoulder-width apart and bend your knees slightly. Stand up straight and tighten your abdominal muscles. Relax your shoulders and lift your arms directly in front of your body, stopping when they are parallel to the ground. Stick your butt and hips out behind you and lower them toward the ground. Position your knees directly above your ankles as you do this. Stop when the back of your legs are parallel to the ground. Push up through your heels and jump as high as you can. Land softly on your feet, re-establish your position and repeat until you complete 10 repetitions. For extra momentum, swing your arms above your head as you jump in the air.
Mini-Trampoline Workouts
A California State University Chico study evaluated mini-trampoline workouts to see if they increase vertical jumps. Female basketball players participated in two weekly mini-trampoline sessions during which they performed 12 sets of five repetitive jumps. Results reveal that six out of the eight participants increased their vertical jump by 4.5 cm after five weeks. Lead researchers Andrea L. Ross and Jackie L. Hudson say that mini-trampoline workouts also improve a jumper's balance while providing a low-impact exercise.
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