Whether you want to improve your vertical jump for volleyball, basketball or any other activity, you can do so with exercises that target the specific muscle groups used. Knowing what type of exercises you'll need to do will allow you to choose the right training program to improve your vertical jump.
Relative Strength Exercises
Improving your relative strength (as opposed to your absolute or maximum strength) allows you to do more with what you have rather than simply increasing your muscle size. Exercises that target relative strength will help your vertical jump performance. These exercises include squats and dead-lifts and their variations.
Explosive Strength Exercises
Improving your explosive strength gives you the ability to produce maximal energy in one movement or a few, quick movements, such as jumping. Unlike the many, equal strides made during a 100-yard dash, the jump prior to a slam dunk in basketball is the result of an athlete's maximal effort.
Exercises that target explosive strength include plate jumps, frog squat jumps, standing triple jumps, box squat jumps, dumbbell swing-through jumps, dumbbell jerks, concentric box jumps and long box jumps.
Reactive Strength Exercises
Reactive strength (also known as plyometric strength) comes from the coordination of different body parts in close unison to perform a "spring-like" movement. For example, bending the knees prior to jumping for a tennis serve, rather than jumping from a standstill position, is an example of reactive strength.
Exercises that target reactive strength include ankle jumps, shock jumps, depth jumps, reactive squats, reverse hyper-extension, springs and vertical jumps.
Warning
Contrary to popular belief, static (stretch-and-hold) stretching prior to an athletic activity not only does not improve performance, but specifically decreases vertical jump. A number of research studies, including one at Wichita State University in Kansas in 2006, confirm this and recommend dynamic (quick-movement) stretching prior to activity, with static stretching more appropriate afterward.
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