START INCREASING YOUR VERTICAL LEAP for VOLLEYBALl TODAY
Jumping high is a significant factor in volleyball. So everyone playing it will wonder how do I jump higher for volleyball? And since individual height is genetically determined and cannot be manipulated, you can better your vertical reach only by increasing your vertical leap. In fact, an increase in your jump will give you an edge in nearly all aspects of the game.
A vertical leap is two parts power generation and one part skill. For the first two parts, you need to build and strengthen your muscles and also maximize flexibility.
A vertical leap is two parts power generation and one part skill. For the first two parts, you need to build and strengthen your muscles and also maximize flexibility.
MUSCLE STRENGTHENING: QUADRICEPS
These thigh muscles do half the work for vertical leap. Squat exercises prove most effective in working them as the motion is similar to a leap or jump. Perform the squats as low as possible. This will exercise the gluteal muscles and they are necessary for propulsion motions.
A vertical jump often involves jumping off one leg. Hence if you go for single-leg squats, it can benefit you in the long run by acquiring necessary strength.
While doing your squats, try to push yourself back up right after you have lowered yourself. This will keep your fast-twitch muscles ready and active and they are the ones directly responsible for the upward rush when you try to jump higher.
A vertical jump often involves jumping off one leg. Hence if you go for single-leg squats, it can benefit you in the long run by acquiring necessary strength.
While doing your squats, try to push yourself back up right after you have lowered yourself. This will keep your fast-twitch muscles ready and active and they are the ones directly responsible for the upward rush when you try to jump higher.
SQUATTING form
Squatting is indeed a good exercise when trying to jump higher. However, your form is very important when you try to do it with weights or a body weight squat.
Muscle strengthening: calf muscles
Second most important muscle to increase your vertical
The calf muscles come right after the thigh muscles in the order of importance. They help in that final propelling of your body into the air when you are performing a vertical leap. So aim to increase their strength by doing calf raises off a step. Many people disregard this muscle when training to jump higher, however they are mistaken. If you train your calf muscles you will definitely increase your jump.
The calf muscles come right after the thigh muscles in the order of importance. They help in that final propelling of your body into the air when you are performing a vertical leap. So aim to increase their strength by doing calf raises off a step. Many people disregard this muscle when training to jump higher, however they are mistaken. If you train your calf muscles you will definitely increase your jump.
Flexibility training
Flexibility training will help you learn how to jump higher for volleyball. The tendons, ligaments and muscles of your lower body need to be loosened up and flexible for you to execute your vertical jump with precision. Without the flexibility, they will not be able to purchase sufficient force for the jump. In this regard, the quads, the calves, the hamstrings and the hip flexors will call for your attention.
Yoga is an excellent way to increase your flexibility and it will definitely help you to be more agile.
Yoga is an excellent way to increase your flexibility and it will definitely help you to be more agile.
Jumping exercise and mental preparation
Now comes the third and last remaining part of your vertical leap, skill: the knowledge and expertise to do what you have to do in the right way. And the only way to do this is to keep at it. Practice, and more practice. Improve your jumping skills by following a fixed routine of jumping exercises involving the no arm hop, box jumps, the split-lunge jump and ankle hops.
And to all the above, add motivation if you plan on becoming a star on the volleyball court. Imagine yourself making the perfects jumps and keep believing that you have what it takes. Sports psychologists have long vouched for the efficacy of "mental practice" in the improvement of athletic skills and performances.
And to all the above, add motivation if you plan on becoming a star on the volleyball court. Imagine yourself making the perfects jumps and keep believing that you have what it takes. Sports psychologists have long vouched for the efficacy of "mental practice" in the improvement of athletic skills and performances.
MY RECOMMENDATION: JUMP MANUAL
Now you really don't need to buy anything if you want to increase your vertical. But It may help those that are just starting out. Whenever anyone asks me to recommend a resource on increasing their vertical leap, I can only think of recommend one product. Its called the Jump Manual. It tells you exactly, step by step, on how to jump higher for volleyball. This is really the only resource that you will ever need. Below is a video about the product.
Jump Manual video
Photos used under Creative Commons from BrazilWomenBeach, Ulf Liljankoski, Andrew Kalat