How to Jump Higher in Volleyball - 5 Secret Tips & Exercises

Have you ever wondered that the average vertical jump for a female volleyball player is 20 inches, while the average vertical jump for a male volleyball player is 26 inches? How? Vertical jump is an important skill in volleyball whether you are attacker or blocker.

Jumping allows players to spike the ball over the net, block shots, and dig balls that are off the net. The higher you can jump, the more successful you will be in a volleyball match.

In this guide, we will discuss in detail how to jump higher in Volleyball game and give you exercises with 5 secret tips. But first let’s understand the basics of vertical jumping and its types.

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Table of Contents

What is a good vertical jump for volleyball & Why?

A good vertical jump for volleyball depends on your position. Outside hitters and middle blockers typically have the highest vertical jumps, while setters and defensive specialists typically have the lowest vertical jumps.

Here is a general guideline for vertical jump heights in volleyball associate with different volleyball positions

Outside hitter: 30-35 inches
Middle blocker: 32-36 inches
Setter: 28-32 inches
Defensive specialist: 26-30 inches

Types of jumps in Volleyball

We have different types of volleyball jumps that are named as:

Approach jump
Spike jump
Block jump
Dig jump

Why is vertical jump important in volleyball?

Vertical jump is important in volleyball because it allows players to become more effective on both offense and defense skills. Here are the 3 most important positions i.e. spiking over the net, blocking and digging the ball in volleyball matches where you need a strong vertical jump to oppress your opponent.

Spike the ball over the net: Spike height is one of the most important factors in a successful spike. The higher you can jump, the higher you can hit the ball, and the more difficult it will be for the other team to defend.
Block shots: Blocking is a key defensive skill in volleyball. The higher you can jump, the better position you will be in to block shots.
Dig balls that are off the net: Digging is another key defensive skill in volleyball. The higher you can jump, the better chance you will have of digging balls that are off the net.

5 Secret Tips for Jumping Higher in Volleyball

If you are lean athletes, and working hard to improve your vertical jump, these 5 secret moves must be a part of your volleyball jumping training plan.

Use your arms and core to generate power. When you jump, you should swing your arms up and over your head. This will help you to generate more power and jump higher. You should also engage your core muscles when you jump. This will help you to transfer power from your legs to your upper body.
Activate your glutes and hamstrings. Your glutes and hamstrings are the two strongest muscle groups in your legs. When you jump, you need to activate these muscles in order to generate power. You can do this by focusing on contracting your glutes and hamstrings as you jump.
Visualize yourself jumping high. Visualization is a powerful tool that can help you to improve your vertical jump. Close your eyes and imagine yourself jumping as high as you can. See yourself clearing the net and spiking the ball home. Visualizing yourself jumping high will help you to believe that you can do it.
Train your mind to be more explosive. Explosive power is the ability to generate a lot of force in a short amount of time. This is essential for a good vertical jump. You can train your mind to be more explosive by doing plyometric exercises, such as box jumps and jump squats. These exercises will help you to develop the ability to generate power quickly.
Do the right exercises and drills. There are a number of exercises and drills that you can do to improve your vertical jump. Some of the most effective exercises include box jumps, jump squats, and depth jumps. You can also do drills such as vertical jump training drills and volleyball specific drills.

By following these tips and doing the right exercises, you can improve your vertical jump and become a better volleyball player.

How to Jump Higher in Volleyball for a Spike – Volleyball Jumping Techniques

There are a few key things to keep in mind for players of all positions when developing their volleyball jumping techniques i.e. Approach, Takeoff, Apex, & Landing.

Follow these steps to improve your spiking jump

Approach the net with a three-step approach. The first two steps should be short and controlled, and the third step should be long and explosive.
As you plant your third foot, swing your arms up and over your head. This will help you to generate power for your jump.
Explosively jump up and over the net. Be sure to use your arms and core to generate power.
Hit the ball with a powerful spike. Aim to hit the ball with your hand at a high point above the net.

How to do a 3-step jump

The 3-step jump is the most common jumping technique used in volleyball. To do a 3-step jump:

Start with your feet shoulder-width apart.
Take a short step forward with your left foot.
Take a long, explosive step forward with your right foot.
Jump up and over the net.

Common mistakes to avoid when jumping

Jumping is an essential skill in volleyball, and it’s important to do it correctly to avoid injuries and improve your performance. Here are some common mistakes to avoid.

Not using your arms and core. Your arms and core play an important role in generating power for your jump. Be sure to use them to your advantage.
Not approaching the net with a three-step approach. The three-step approach allows you to generate momentum and power for your jump.
Not jumping explosively. Jumping explosively is essential for achieving a high vertical jump. Be sure to use all of your power when you jump.
Not hitting the ball at a high point. Aim to hit the ball with your hand at a high point above the net. This will give you more power and control over your spike.

Volleyball Jumping Training

If you want to improve your volleyball jumping ability, there are a number of things you can do. But first you need to measure how high you can jump right now

How to Measure your Vertical Jump?

There are a few different ways to measure your vertical jump. The simplest way is to use a wall. Stand with your back against the wall and reach as high as you can with your hand. Mark the spot on the wall where your hand reaches. Then, jump up and try to touch the mark. The distance between your handprint and the ground is your vertical jump height.

Another way to measure your vertical jump is to use a vertical jump tester. A vertical jump tester is a device that measures the distance you jump from a standing start.

Best volleyball jumping exercises and drills

There are a number of exercises and drills that you can do to improve your vertical jump. Here are a few of the best:

Box jumps: Box jumps are a great way to improve your explosive power. Stand in front of a box that is about knee height. Jump up onto the box and land softly. Step down from the box and repeat.
Jump squats: Jump squats are another great exercise for improving your explosive power. Stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground. Jump up as high as you can and land softly. Repeat.
Depth jumps: Depth jumps are a more advanced exercise, but they are very effective for improving your vertical jump. Stand on a step or platform. Step off the step or platform and land with your feet shoulder-width apart. Immediately jump up as high as you can. Repeat.

Volleyball jump training equipment

There are a number of pieces of equipment that you can use to help you with your volleyball jump training. Here are a few of the most popular:

Vertical jump trainer: A vertical jump trainer is a device that attaches to your ankles and helps you to jump higher.
Weight vest: A weight vest can be used to add weight to your body, which can help you to develop more explosive power.
Plyometric box: A plyometric box is a box that you can jump onto and off of. This is a great way to practice explosive movements and improve your vertical jump.

Volleyball plyometrics workout

Plyometrics are exercises that train your muscles to produce explosive power. They are very effective for improving your vertical jump. Here is a sample plyometrics workout for volleyball players:

Box jumps: 3 sets of 10 repetitions
Jump squats: 3 sets of 10 repetitions
Depth jumps: 3 sets of 5 repetitions
Medicine ball throws: 3 sets of 10 repetitions
Bounding: 1 minute

Eating to fuel your body for jumping training and competition

Eating a healthy diet is essential for volleyball players, especially those who are serious about improving their jumping ability. Here are a few tips for eating to fuel your body for jumping training and competition:

Eat plenty of complex carbohydrates. Complex carbohydrates provide your body with sustained energy, which is important for jumping training and competition. Good sources of complex carbohydrates include whole grains, fruits, and vegetables.
Eat lean protein. Protein is essential for muscle repair and growth. Good sources of lean protein include chicken, fish, beans, and tofu.
Drink plenty of water. Water is essential for hydration, which is important for overall health and performance. Aim to drink at least eight glasses of water per day.

Here is a sample meal plan for a volleyball player who is serious about improving their jumping ability:

Breakfast:

Oatmeal with berries and nuts
Yogurt with fruit and granola
Eggs with whole-wheat toast and avocado

Lunch:

Salad with grilled chicken or fish
Lentil soup
Sandwich on whole-wheat bread with lean protein, vegetables, and cheese

Dinner:

Salmon with roasted vegetables
Chicken stir-fry with brown rice
Lentil pasta with tomato sauce and meatballs

Snacks:

Fruits and vegetables
Nuts and seeds
Yogurt
Hard-boiled eggs

By following these tips, you can eat a healthy diet that will help you to improve your jumping ability and perform your best on the volleyball court.

FAQs

How to Jump Higher in VolleyBall?

To increase your jump height, you need to strengthen your legs, improve your explosive power, and develop good jumping technique.

What are the 5 steps of jumping?

The 5 steps of jumping are:

Approach: Take a few steps towards the net, gathering momentum.
Penultimate step: Take a longer step and shift your weight forward.
Takeoff: Plant your foot firmly and jump explosively.
In-air: Extend your legs and arms fully.
Landing: Land softly and absorb the impact with your knees and ankles.

What are 3 exercises to improve your vertical jump in volleyball?

Everyone needs an answer of a question that How to jump higher in volleyball. Three exercises to improve your vertical jump in volleyball are:

Box jumps: Stand in front of a box and jump up onto it. Land softly and step down. Repeat for 10-15 repetitions.
Jump squats: Stand with your feet shoulder-width apart and squat down until your thighs are parallel to the ground. Explosively jump up as high as you can. Land softly and repeat for 10-15 repetitions.
Depth jumps: Stand on a step or platform and step off. Land with your feet shoulder-width apart and immediately jump up as high as you can. Land softly and repeat for 5-10 repetitions.

How can I prevent injuries when jumping?

To prevent injuries when jumping, it is important to warm up properly before you start jumping. You should also focus on strengthening your legs and improving your jumping technique.

How can I improve my jumping speed?

How to jump higher in volleyball and to improve your jumping speed, you need to develop explosive power. Explosive power is the ability to generate a lot of force in a short amount of time.

How can I improve my jumping explosiveness?

How to jump higher in volleyball is a question everyone wants to know. To improve your jumping explosiveness, you need to do plyometric exercises. Plyometric exercises are exercises that involve explosive movements, such as box jumps and jump squats.

What are some mental tips for jumping higher?

Some mental tips for jumping higher:

Visualize yourself jumping high.
Focus on generating power and explosiveness.
Be confident in your ability to jump high.
Don’t be afraid to jump high.

Final Words

Volleyball jumping is a complex skill that requires a combination of strength, power, and technique. By following the tips and exercises for how to jump higher in volleyball, you can improve your vertical jump and become a better volleyball player.

Volleyball Is an amazing game if learn from the experts. Happy Learning!

How to Jump Higher in Volleyball – 5 Secret Tips & Exercises