In volleyball, players with a large vertical jump are highly sought after at all levels. Players that can jump well have an increased advantage over other players. Players with a high vertical jump will find it easier to hit and block. Although jumping well does not make you a great volleyball player by itself, it can help improve your game and the competitive advantage you have over your competition.

The problem many players have is that they are focusing on the wrong muscles when it comes to building their jumping muscles. You need to focus on those muscles that will provide you with explosive power and the “fast twitch” muscles. Primarily, you will build your quads, your calves, and the buttocks.

Use these strategies to improve your vertical jump as you are conditioning for volleyball:

1. Jumping Rope – This is one of the best exercises you can do for volleyball if done properly. Not only will it build your fast twitch muscles, but it will also teach you coordination, timing, and increase your foot speed. All of those are very valuable for a volleyball player.

The key to being effective in jumping rope is to keep on your toes the entire time. Do not let your heels touch the ground. By staying on your toes the whole time, you are focusing the development on the calves. This is part of your fast twitch muscles that you need to develop.

2. Power Squats – Power squats is an exercise where you are standing straight up with your feet close together. From this position, you would then quickly crouch down in a squat position with the knees almost at a right angle. The hands swing forward in front of you as you are going down. Once you are in the squat position, you will then power back up to the standing position and repeat this movement.

Do as many as you can and as quickly as you can. This exercise will strengthen your quads and buttocks. These are your power muscles when it comes to your vertical jump. This is another important exercise for volleyball jump training.

3. Sprinting Drills – Long distance running is not good for increasing your vertical jump. Remember that we want to increase your explosive muscles. This will help you explode when you jump.

For that reason, sprinting is a much better exercise for increasing your jump. Make sure you jog for a minute or two to warm up your muscles. Once you have warmed up, sprint for as long as you can and as hard as you can. When you get tired, slow it down to a very slow jog. Once you regain your wind, repeat the sprinting. Do this five to seven times when you are training for volleyball.

4. Calf Raises – Here is another exercise for your calves to increase your explosiveness. Calf raises work best if you use some weights while doing them.

Stand with your feet spread apart so that your feet are shoulder distance width. It works best if you do three sets of 25 repetitions on each set. The first set, point your toes out and do the repetitions. The second set, have the feet parallel in normal standing position. On the third set, have the feet pointing inward. By adjusting your feet each time, you will work all of the muscle groups in your calves. When doing each set of 25 repetitions, do the first 15 in a slow, controlled motion. The last 10 repetitions you should explode up and get as high up on your toes as possible without your feet leaving the floor.

5. Lunges – Lunges are another great exercise to strengthen your quads and buttocks. Adding weight while doing lunges will provide added resistance and an increased benefit while working out. Do as many repetitions as possible so that your legs are strengthened.

These exercises will help you as you work on your volleyball jump training. Increasing your vertical jump is an important aspect of playing volleyball. Increasing your vertical jump will provide you with an advantage over your opponent. And it is just fun to be able to perform better than the other team.

Source by Kevin Smullin