Whether it’s blocking a shot or making a serve, volleyballers need to be able to jump. However, this is also one of the areas that new players will struggle with. It requires you to engage muscles in your knees, thigh, and core.
At first, you likely won’t be able to jump very high. But, if you are willing to put in the work, you should be able to achieve a much higher vertical leap. Keep reading to learn the best ways to do this.
1. Use Squats and Deadlifts
It’s important to make sure that you are working on building your strength in your lower body. There are a few ways that you can do this. Squats are fairly easy to learn. They don’t require any equipment and can be easily incorporated into your workout routine.
You can also use deadlifts. This is an effective way of building strength. However, the amount that you will need to deadlift can vary. If you are a beginner male, you should be able to lift around 133 percent of your body weight. If you are a beginner female, you should be able to lift 101 percent.
When you are starting to deadlift, you should start to go slow. You might also want to consult with a coach, so you know that you are getting the right posture. You don’t want to risk injuring yourself. Over time, you will be able to gradually increase the amount that you are lifting.
2. Try Skipping Rope
Another way to build your leg muscles is by skipping rope. Plus, this is a good way of improving your cardio. You don’t need a lot of equipment. You just need to get a skipping rope. Plus, you’ll need some supportive shoes, to cushion the impact on your ankles.
There are plenty of skipping routines that you can use. If you want you can incorporate this with other types of exercises. For example, you might want to have two minutes of skipping, then a rest period, and some push-ups. You don’t need to spend a lot of time doing this type of exercise, often only ten minutes a day will be enough to get a good sweat.
3. Do Box Jumps
One of the best ways to increase your jumping ability is by practicing box jumps. Plus, you’ll be able to use the explosive movements that you will need to use on the court. Here are the steps that you will need to follow when box jumping:
- Start around six inches away from the box.
- Keep your feet shoulder-length apart, bending your knees
- Jump, swinging your arms and pushing through the balls of your feet.
- Bring your hips forward, so you’ll be able to land on the top of the box.
- Step off the box, this counts as one repetition.
When you start box jumping, you might only be a handful at a time. Over time, though, you should try to increase the number of jumps you are doing. Ideally, you should be able to do five sets, each comprised of five reps. Give yourself plenty of time to rest between each set.
4. Building Core Strength
There are plenty of ways that you can build core strength. This will allow you to retain control and balance. Some of the options that you can use include:
- Using an ab wheel
5. Develop a Workout Routine
Working out and getting consistent practice will be key to growing your skills and jumping higher. Because of this, you will need to develop a consistent workout routine. You’ll need to make sure that exercise is becoming a regular part of your life.
It’s best to consult with the coach when designing this plan. It’s often best to consult with your doctor before you start a new exercise routine.
6. Get the Right Position
While your physical condition is important, it isn’t the only thing that will determine how high you can jump. You’ll also need to consider the form that you are using. When jumping in volleyball, you’ll need to bend your knees. This will allow you to push up through the balls of your feet.
As you are jumping, you’ll need to think about what your purpose will be. For example, you will need to raise your arms to block the ball. Or you’ll need to swing your arms, so you can hit the ball for a serve. Because of this, you will need to stay in control of your body.
You can talk to your coach about the form that you are using. It can also be a good idea to take a video of yourself jumping. This will allow you to assess your posture, seeing how you can improve it.
7. Stretch Your Muscles
It’s important to make sure that you are stretching your muscles. When they are too tight, it can limit your range of movement. Plus, stretching will help to reduce the risks that you will be injured. Stretching should become a regular part of your routine, not just used on game day.
There are plenty of types of stretches that you can do. Some of the best ones are:
- Figure 4
- Spinal twist
8. Building Your Speed
After a few weeks of training, you should start to develop the strength needed for volleyball jumps. You should also have the correct posture to make a jump. The next thing you need to work on is your speed. In volleyball, you will be expected to make explosive movements. You’ll have a split second to get the ball.
Building your speed is something that will come through drills. There are plenty that you can do. But one of the simplest is to set a timer for 45 seconds. Then, do as many jumps as you can in that time. As you are doing these, you can’t let your form slip. Keep track of the number you can do. Next time, you want to try and beat that figure.
9. Set Targets
Improving your jumping height and speed is a slow process. It can take a few months to build the strength and stamina to last for a game of volleyball. When you take this view, it can be disheartening.
Instead, it’s best to set smaller, more easily achievable targets. For example, you might want to aim for a few centimetres of extra height within the first few weeks. Alternatively, can measure the amount of weight you are deadlifting. By doing this, you will be able to track the steady progress you are making, keeping yourself motivated. Remember to reward yourself when you reach important targets.
10. Use Regular Rest Periods
As we’ve seen, training is key to building the strength needed for volleyball jumps. But you don’t want to be pushing your body too hard. If you are, there is a chance that you will become injured. This can lead to weeks on the bench as you recover. Click here for Why Volleyball Players Should Do Yoga
The best way to avoid this is by planning regular rest breaks. On these days, you only want to do light exercises, like swimming or yoga. This gives the muscles a chance to heal, so they can grow back stronger. It’s generally that you take a rest every three to five days. Try to plan these rest days around coaching sessions and games.
Jumping is one of the skills that most beginner players will struggle with. They haven’t yet built the strength needed to get the required height and speed. There are no secrets to getting better at jumping. You need to be prepared to put in the hard work at the gym, training your body. But, if you are willing to do this, there is no reason why you can’t achieve excellent results on the court.