October 05, 2023 | Tagged Skills,
Presented by Brenna Berkimer, Camp Director
How to Increase Your Vertical for Volleyball
JUMP! The best and fastest way to increase your vertical is to get in the gym, weight room, or any level ground and jump.
Two of my favorite techniques for increasing vertical are jumping rope and box jump training.
Many collegiate volleyball teams utilize jumping rope as both jump training and cardio training. Single unders are a great way to stay in shape while sharpening your fast twitch muscles. I would also suggest adding double unders to your routine. This is when the jump rope goes under your feet twice during one single jump in the air.
A great workout for gaining inches on your vertical doesn’t need to be complex. All you need is a box. Start at the box height you feel most comfortable with and increase from there. I recommend a 24-inch box to start.
- Box Jumps -10 reps (jump with two feet from the ground onto a box)
- Approach Jumps - 10 reps (approach the box and jump onto the box)
- Seated Jumps - 8 reps (sit on the box, explode up off the ground as fast as you can, land on two feet on the box)
- One Leg Lunge Jumps – 12 total (lunge side to side landing and pushing off from your outside leg)
- Quick feet - 30 sec. (find a line on the court, jump as fast as you can across the line, jump with two feet or one foot X2 and jump front to back and from side to side)
- Off the Box - 10 reps (sit on a box or complete a air squat, from seated position jump up and onto box)
- Block Jumps - 10 reps (feet shoulder width apart, jump up in front of a wall and block touch on the wall as high as possible)
- Jump rope- 45 sec. (single unders)
- Jump rope-15-20 reps (double unders)
Repeat steps 1-9 twice.
One of the most valuable things I was told by my high school weights coach was to *land softly. Absorbing the impact of your jump when you land soft not only prevents injury, but it also increases the amount of strength you gain with each jump. It also teaches you how to be in control of your body. If you can learn to stabilize and control your body movements, you can create a more solid foundation to increase your vertical through training. Be intentional about landing soft and making each rep count.
Focus on stability. While sports like football, hockey, and even basketball focus on the physical contact aspect of strength training, volleyball is not a direct contact sport. Most athletes know how to move from point A to point B, but focusing on stability in movement is an important aspect of developing vertical in volleyball. Implement core work (plank, sit-ups, v-ups) into your jump workout too. A strong core will help your body stay in control when approaching and blocking without touching the net, even on a tight pass.
Get out there and JUMP!
About NBC Volleyball
NBC Volleyball began in 1979 under the vision of NBC Camps President Fred Crowell and the insight from former Olympic Champion Kirk Kilgour. NBC stands for Nothing Beats Commitment and the philosophy that our daily habits reveal our future. For more information about this program visit nbcvolleyball.com