If you're serious about improving your volleyball skills, then mastering the jump is essential.
Whether it’s on the court or on the beach, all volleyball players can benefit from developing their vertical jump. But jumping higher can be a tricky thing to do—it takes a lot of practice and dedication.
Luckily, there are some simple tips and tricks that can help you make major improvements in your jump height quickly and effectively. Read on to learn more!
Tip #1: Strengthen Your Core Muscles
Core strength is essential for explosive jumps. To get the most out of your jumps, you need to increase the power of your core muscles. If you can strengthen your core muscles, it could make all the difference when trying to get that edge on your game.
Strengthening exercises like planks, sit-ups, V-sits, mountain climbers, and flutter kicks can all help build muscle in this area. Make sure to include these exercises in your regular training routine for optimal results.
Every sport requires strong core muscles and being able to do exercises that help target this area will benefit your sport performance no matter where you are.
Tip #2: Improve Your Plyometrics
Plyometric exercises are designed to help you increase the speed at which your muscles contract—which is key for powerful vertical jumps.
Exercises like box jumps, standing broad jumps, single-leg hops, and depth drops will all help improve your plyometrics abilities. Start by doing 3 sets of 10 reps three times per week and gradually increase as needed.
The best thing about plyometric exercises is that they can be easily adapted to fit all volleyball players and athletes whether you’re at the gym, college, or in the comfort of your own home.
Coaches often recommend location-based movements like jumping onto higher platforms, but doing drills like squat jumps and box jumps are great ways to practice explosive bursts of energy right at home.
Tip #3: Master Proper Landing Techniques
Landing techniques play an important role in how high you can jump; if done improperly it could even lead to injury.
When landing from a jump, make sure that both feet hit the ground at the same time with knees slightly bent so that they absorb the impact instead of your body taking all of it.
Also, make sure that you land softly instead of hard; think about landing with quiet feet or as if there's an egg between them that needs protecting! These small tweaks will make a big difference over time.
Tip #4: Use Visualization Techniques
A visualization is an art form, like training in any athletic endeavor. Visualization is an incredibly powerful tool when it comes to sports performance; studies have shown that visualizing yourself performing an action perfectly can actually lead to improved physical performance in real life!
Spend some time every day visualizing yourself jumping higher and higher; focus on what it feels like as you leap off the ground and imagine yourself reaching new heights with each jump!
This simple practice will help prime your body for success during actual volleyball games or practices.
Tip #5: Do Stretching/Flexibility Workouts
Stretching is an important part of any athlete's workout routine as it helps ensure that muscles remain flexible enough to move quickly and accurately without straining or tearing them during physical activity.
Stretching should be done both before and after practice or games in order to ensure optimal performance throughout the season without putting unnecessary strain on your body due to tightness or lack of flexibility in certain areas.
Before beginning athletic movements, it is important to prep your body for the task. Not only does this apply to youth athletes, but is even more important for people who are a bit older.
Try focusing on stretches that target the major muscle groups used while playing volleyball such as those found in hamstrings and calves while also incorporating some dynamic stretching into your routine for added benefits from increased mobility and range of motion throughout practice sessions.
Tip #6: Get Enough Sleep Every Night
If volleyball players want to skyrocket their jump, they need to prioritize enough restful sleep!
Sleep is vital when it comes to physical performance; without enough sleep, our bodies become sluggish which inhibits our ability to perform at peak levels during activities like volleyball.
Aim to get seven to nine hours of sleep per night; if possible try going to bed at the same time every night so that you develop a consistent sleep pattern that helps keep energy levels high during games or practices!
Conclusion:
Improving your volleyball jump takes work but with these six tips, you'll be leaping higher than ever before in no time!
Focus on strengthening core muscles, improving plyometrics, mastering proper landing techniques, using visualization techniques regularly, doing stretching/flexibility exercises, and getting enough sleep every night—these are all key components of successful volleyball training regimens so make sure not to overlook them!
Although it takes patience and commitment to training effectively for volleyball, following these tips will be sure to improve anyone’s overall volleyball jump.
If you want to improve your skills in all aspects of the game, you should check out our top picks for the best volleyball training tools.
Check out our other volleyball blog posts!
Timo Väistö
Timo Väistö
Timo Väistö
Timo Väistö
