Following a muscle strengthening and stretching program for your hips, legs, abdominals and lower back will increase your vertical jump in volleyball. The program should focus on improving the fast-twitch fibers in your muscles that are used when you are performing a triple-extension jump, which is the primary type of jump used in volleyball. A triple-extension jump focuses on getting full extension of the ankles, hips and knees as quickly as possible. Paying attention to the game's fundamentals will increase your vertical jump as well.
Step 1
Place your feet shoulder width apart, and put your hands next to your sides. Lower yourself, and when your legs are parallel to the floor, explode up, jumping as high as you can, getting full extension with your ankles, hips and knees. Land in the original squat position, hold for a second and perform the jump again. Perform three sets of 10 squat jumps at least twice a week. Squat jumps develop your leg muscles, abdominals and lower back.
Step 2
Stand on one leg, and slowly lower yourself to the floor until your leg is parallel to the floor. Bring yourself up slowly, not allowing the other leg to touch the floor. Perform two sets of 10 repetitions at least two times a week. Single-leg squats focus on strengthening your leg muscles, improving your balance and correcting any imbalances between your dominant leg muscles and your off leg muscles.
Step 3
Move while you stretch, which is called dynamic stretching. Dynamic stretching increases range of movement and blood and oxygen flow to the muscles.
Step 4
Start at the attack line, and run toward the net using your regular running motion. The first step toward the net is for speed and to cover distance. The second step is for direction and should take you straight to the ball. The final step is for explosion off the ground. As you take the third step, your arms should be swinging back, your feet will be even and you will explode off the ground. This is the approach used to jump and strike a volleyball.
Tips and Warnings
- Consult with your physician before starting any strenuous activity. Weights can be added to any body-weight exercise to make it more difficult.
- The jumping exercises and squats can cause soreness in your knees.
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