Volleyball Jump Training - The Keys to Increasing Your Vertical Jump

In volleyball, players with a large vertical jump are highly3. Sprinting Drills - Long distance running is not good for
sought after at all levels. Players that can jump wellincreasing your vertical jump. Remember that we want
have an increased advantage over other players.to increase your explosive muscles. This will help you
Players with a high vertical jump will find it easier to hitexplode when you jump.
and block. Although jumping well does not make you aFor that reason, sprinting is a much better exercise for
great volleyball player by itself, it can help improve yourincreasing your jump. Make sure you jog for a minute
game and the competitive advantage you have overor two to warm up your muscles. Once you have
your competition.warmed up, sprint for as long as you can and as hard
The problem many players have is that they areas you can. When you get tired, slow it down to a
focusing on the wrong muscles when it comes tovery slow jog. Once you regain your wind, repeat the
building their jumping muscles. You need to focus onsprinting. Do this five to seven times when you are
those muscles that will provide you with explosivetraining for volleyball.
power and the "fast twitch" muscles. Primarily, you will4. Calf Raises - Here is another exercise for your
build your quads, your calves, and the buttocks.calves to increase your explosiveness. Calf raises
Use these strategies to improve your vertical jump aswork best if you use some weights while doing them.
you are conditioning for volleyball:Stand with your feet spread apart so that your feet
1. Jumping Rope - This is one of the best exercisesare shoulder distance width. It works best if you do
you can do for volleyball if done properly. Not only will itthree sets of 25 repetitions on each set. The first set,
build your fast twitch muscles, but it will also teach youpoint your toes out and do the repetitions. The second
coordination, timing, and increase your foot speed. Allset, have the feet parallel in normal standing position.
of those are very valuable for a volleyball player.On the third set, have the feet pointing inward. By
The key to being effective in jumping rope is to keepadjusting your feet each time, you will work all of the
on your toes the entire time. Do not let your heelsmuscle groups in your calves. When doing each set of
touch the ground. By staying on your toes the whole25 repetitions, do the first 15 in a slow, controlled
time, you are focusing the development on the calves.motion. The last 10 repetitions you should explode up
This is part of your fast twitch muscles that you needand get as high up on your toes as possible without
to develop.your feet leaving the floor.
2. Power Squats - Power squats is an exercise5. Lunges - Lunges are another great exercise to
where you are standing straight up with your feetstrengthen your quads and buttocks. Adding weight
close together. From this position, you would thenwhile doing lunges will provide added resistance and an
quickly crouch down in a squat position with the kneesincreased benefit while working out. Do as many
almost at a right angle. The hands swing forward inrepetitions as possible so that your legs are
front of you as you are going down. Once you are instrengthened.
the squat position, you will then power back up to theThese exercises will help you as you work on your
standing position and repeat this movement.volleyball jump training. Increasing your vertical jump is
Do as many as you can and as quickly as you can.an important aspect of playing volleyball. Increasing
This exercise will strengthen your quads and buttocks.your vertical jump will provide you with an advantage
These are your power muscles when it comes toover your opponent. And it is just fun to be able to
your vertical jump. This is another important exerciseperform better than the other team.
for volleyball jump training.