Four tips to improve your vertical jump in volleyball
The ability to jump high is coveted in volleyball. To some this comes naturally with height, but for others this comes with hard work. With any new skills, improvements take time, so don't be dismayed if you don't see the results you want instantly. Here are a some tips we teach at our volleyball camps to help you build up your vertical jump.
Tip #1: See what you are starting with. Start by standing next to a tall wall with a post-it note in your hand. Jump as high as you possible can and leave the post-it note on the wall where you reach. Measure how high you reach from the top of the post-it note to the ground. Try to retest yourself every 2 weeks to gauge your progress.
Tip #2: Learn how to build explosive power. Start building up your muscle memory with exercises that enhance your ability to propel yourself higher. A good exercise to start with is by standing on a bench with one foot, and hopping down from the bench landing with both feet. As you land, land in a squat and try to reverse your direction upwards into a jump. This exercise will help you learn to use the momentum you gained from jumping off the bench, to make your reverse jump up higher.
Tip #3: Build your lower body. Resistance training is a great way to increase your strength. A few exercises to start with are leg presses, Bulgarian split squats, calf raises, and dead lifts. As you train, try to use weights that allow you to do no more then 10 reps and no less then 5 reps and as you get stronger gradually increase the weight. Do this training once a a week and begin adding this slowly into your weekly workout to reduce your risk of injury.
Tip #4: Jump Rope. As simple as jumping rope sounds, it can be very effective. Jumping rope is great cardio and it also increases the size of your calf muscles. Add jumping rope as fast as you can for 30 seconds into your daily exercise to see major results.
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