Few sports challenge vertical leaping ability as much as volleyball does. In order to spike, block or serve the ball over the nearly 8 foot net, you must be able to jump high, often multiple times per volley. If a poor vertical leap is holding back your game, you're not out of luck. Vertical leap is a trainable skill in which anyone can improve. Raise your game with a simple approach to improving your vertical leap.
Step 1
Generate more power by swinging your arms. As you squat down to prepare for the jump, forcefully swing your arms down toward the floor. As you reverse direction and ascend into the jump, swing your arms up to the sky as hard as you can. The extra momentum generated by your arms helps propel you higher while putting your hands in perfect position for blocking a spike.
Step 2
Use back squats to increase lower body strength. Place a barbell in the power rack at about shoulder height. Place the safety racks at just above waist height. Step under the barbell, placing it on your upper back and shoulders. Step out of the rack, and set your feet at shoulder width. With your feet flat on the floor and your back straight, squat down until your hips are level to your knees. Stand back up, and repeat. Use a moderate weight that allows you to get at least 10 repetitions. Do four sets of 15.
Step 3
Increase explosiveness with depth jumps. Stand on a step, box or platform between 12 and 24 inches high. Hop off the platform, landing with both feet at the same time at shoulder width. Once your feet touch the floor, immediately drop into a squat. Quickly reverse direction, and leap as high as you can straight up into the air. Depth jumps teach muscles to use kinetic energy to apply more force. Over time, this results in more powerful jumps during game conditions. Perform five sets of five.
Tips and Warnings
- Use this plan at least twice a week consistently, and you should see results within the month.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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