Improving your jumping ability is a big part of being successful in volleyball. Even if you are are not naturally a high-jumping athlete, you can improve your jumping technique and ability with effort and exercise. In volleyball, you might have an opportunity to set up your jump with a two-foot explosive move or you might need to get up quickly with one foot.
Step 1
Engage in calf raises to build explosive leaping strength in your calf muscles. These muscles are the most important muscles in your body for leaping. Stand in the middle of the room--so you can't touch the walls with your hands--lift up on your toes and hold it for a count of two. Return to the starting position. Do this 20 times, take a 30-second break and repeat.
Step 2
Jump rope to help your quick-jumping ability. When you play volleyball, you might not have time to bend your knees and explode upward. You might need to do a quick jump propelled by one foot or the other, not both. Jumping rope in a manner similar to boxers will help you develop quick-leaping ability. Jump rope quickly for two to three minutes at a time, take a one-minute break and repeat.
Step 3
Practice your running and jumping on the volleyball court. It's not just about getting as high as possible. It's also about developing timing. Start at the baseline and run toward the net. Have someone set the ball. Start your leap when the ball reaches the top of its arc, so that you strike it at the highest point of your jump. Do this repeatedly, having the setter put the ball at different heights so you can adjust each time. This will help you learn how to time your attack.
Step 4
Run up hills to build endurance and explosive leg strength. In a volleyball match, your team will have to win two out of three games or in some cases three out of five games. This can be quite grueling and can take nearly two hours. You need to have the same kind of explosive leaping ability in the fifth game as you do the first. Running 200 feet up a hill, walking down, then repeating the drill has been used by football players, basketball players and volleyball players. Running on the beach is also effective for building endurance.
Things You'll Need
- Athletic shoes
- Knee pads
- Jump rope
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