Useful Tips

Volleyball High Jump Exercises


The maximum point at which the attacker can hit the ball during an attack depends on the height of the jump in volleyball. The higher the pick-up point above the grid, the easier it is for an attacker to beat a block. Accordingly, for the block, this indicator is also important. The higher the blocking player jumps, the more problems he can create for the attacking opponent. Effectiveness should not be forgotten either. The sharp and high rise of the player above the court in all the elements of volleyball adds to the entertainment.

Weight balance

Everything in volleyball related to sharpness, strength and special endurance must be developed with special training. But first you need to find out: is the ratio of the player’s weight and height normal? For volleyball players, the ratio of weight to height is considered the norm in the following case: growth in centimeters minus one hundred and one hundred and ten. For example: 200 - 100 (110) = 90 (100) kg. Figures, of course, are not mandatory, because each organism is individual. But with a small weight, it will be difficult for the muscles to move such a large “frame”, and it is certainly not a question of an explosive and high jump. And with excessive weight, the load on the joints will be too large, and the likelihood of injury increases in this case many times. So the weight balance is very important for the jump, and for the health of the volleyball player.

How to increase the height of a jump in volleyball?

How to increase your volleyball jump with exercise

Jumping is the main speed-power quality for a volleyball player, because attacks and their reflexes are carried out “on top”. Consider effective exercises that will help increase the high jump in volleyball and develop its strength.

Training will contribute to the elasticity of muscles and improve the speed of their contraction, teach you how to push off, polish the technique of landing and flight.

Correctly performing exercises to increase the jump in volleyball for 15-20 weeks, the parameters improve by 20-35 cm.


The most logical and correct answer to this question will be frequent trips to the gym. Using the gym and special exercises, the height of the jump can be increased by about ten centimeters. It depends on the characteristics of muscle tissue in each individual person. There are several exercises to increase the jump of a volleyball player:

  • Squats.
  • Leg press.
  • Climb on socks.
  • Jumping up on toes (legs do not bend at the time of the jump, only calf muscles are used).
  • Use of leg weights in regular volleyball training.

There are a lot of methods for increasing the jump, but it certainly will not do without a gym. Squats are more suitable for some. For others, because of back problems, it is better to choose a leg press as the main exercise. It is only necessary to choose a suitable program and execute it on an ongoing basis for a long time and with a gradual increase in the load to its maximum.

The body of a volleyball player can be compared with a complex mechanism that will not give the maximum result without accurate and detailed settings. All these points must be regulated and analyzed based on the individual performance of the athlete. And, as you already guessed, it is advisable that all decisions be taken on the advice of a specialist, otherwise the best worst result for you would be a banal decline in indicators. And injury is the number one reason, and its probability can be excluded only by a professional approach to business.

How to increase the jump (separation) in volleyball

Studying this aspect of volleyball, we came to the conclusion that all the exercises to increase the jump described in the domestic scientific literature are intended for professional athletes with their micro and macro cycles. The load is dosed by the trainer depending on many factors. Being a volleyball lover, it is difficult to independently come up with an effective training scheme and constantly adhere to it.

Airt Alert 2 (AA2) and Mad Bounce 2 (MB2) were tested and showed really good results. Each of them has its pros and cons. MB2 is longer and less intense, AA2 is vice versa.

MB2 includes exercises for the back and arms involved in the jump, AA2 only pumps legs. AA2 can be performed at home, while some MB2 exercises require gym space.

Which training program to use, you decide, but remember that the popular volleyball wisdom says: "To jump, you must jump!"

You can also increase the jump by adding up to 10 cm using the correct technique. Attend school classes to learn the techniques of running and jumping.

AA2 Program

The program requires a serious approach and attitude to the implementation of exercises. After completing the full course (12 weeks), you will increase your jump by 20-30 cm. During 3 months of execution, you should ensure yourself good sleep and nutrition.
The order of execution of the Air Alert 2 program:

1. Warming up exercises (Warming up)- jumping rope, running on the spot. About 3-5 minutes.

2. Stretching

3. High jumps (Leap Ups).

Fulfillment: Feet shoulder width apart. Jump straight up as far as you can. Having lowered, sit down about a quarter - this is one jump. (see illustration)

Rest between sets: 3-4 minutes.
Note: Jump speed during exercise is most important. The point is to jump out as quickly as possible. Time spent on earth should be equal to fractions of a second.

4. Calf Raises

Toe Rises:
Fulfillment: stand on something so that the heels do not touch the floor (stairs, thick book). Rise on one leg as high as possible, then on the other leg. (illustration not required)
Rest between sets: 25-30 seconds.

5. Step-ups (Step Ups)

Exercise: Place one foot on a solid elevation (chair, bench) and push your supporting leg up. In the air, change your supporting leg and repeat the same. (see illustration)

Rest between sets: 3-4 minutes.

6. Jumping on toes (Thrust Ups). Note: Be careful not to bend your knees when doing the exercise.

Fulfillment: Feet shoulder width apart. Jump high without bending your knees. You need to jump as high as possible.
Rest between sets: 1 minute.
Note: Jump speed during exercise is most important. The point is to jump out as quickly as possible. Time spent on earth should be equal to fractions of a second.

7. Burning (Burnouts).

Fulfillment: The exercise is named so because if performed correctly in the muscles of the legs you will feel a burning sensation. Standing in a semi-squat, get up on your toes and make a jump in this position, without lowering your heels. The main emphasis during execution is on speed and carefully watch so that you do not fall on your heels. (see illustration)

8. Thorough stretching (Colling Down).

Air Alert II must be completed 5 days a week and preferably at the same time. Total duration of classes for the program is 12 weeks.

High jump

Toe lifts

Socks jumping

MB2 Program

Warm up exercises you choose yourself.
Jumping jacks. Swing arms and legs. Very simple. Get up straight and spread your legs in different directions, at the same time bring your hands over your head. Do swing movements with arms and legs. At the moment when the arms are raised above the head, the legs are spread apart and vice versa.
Kariokaes - running by a snake. Run sideways, alternating legs.
Toe jog - running with high hips.
Easy stretch.
Armless bounces - Put your hands on your head and jump straight up from two legs at once. When landing, the legs are bent at the knees so that the knees touch each other (it turns out something like the letter Y on the contrary). Then jump again. You have to jump fast.
In other exercises, jumping is also necessary quickly, unless otherwise stated.
In addition, in this exercise you must ensure that your heels do not touch the floor. Jumping from socks only.
Reverse 17's - The process: to take a low start and with all your strength to rush forward. We run your chosen distance (you can choose half of the site) and back with your back forward. You can’t relax. Exercise is done at maximum speed. After this, the exercise is repeated. The number of repetitions is eight and a half times.
Explosive step-ups - A high platform is taken, 40-50 centimeters. For example, a chair. The emphasis on the right leg, the left is placed on a chair (you can vice versa, left-right). Then a jump upwards, in the air we change our legs and land so that the right one becomes supporting, and the left one is on the platform. Repeat the exercises with alternating legs.
You need to push off only with the foot that stands on a dais.
Slow calf-raises - Slow rises on toes. Exercise to do at elevation, so that the heels are lowered quite low. Upon reaching the highest and lowest points, we linger for a few seconds.
Pushups - push ups.
Wall squats - lean your back against the wall. Between the back and the wall, approximately at the level of the appearance, we pinch a basketball. Perform a squat without dropping the ball to the ground. When the hips become parallel to the floor, we linger in this position for 5 seconds.
Get ups - jumping out of a chair. We sit on a chair, then jumps up. After this, the exercise is repeated.
As usual, do not forget about speed. Jump from a sitting position with one quick movement. Before jumping, you should keep your hands in front of you (parallel to the floor!). At the time of the jump, the arms reach up.
Crunches - press. Emphasis lying on your back. The knees are bent. Hands on the head. At one time they squeezed into a lump, trying to get their knees with their heads.
Heavy stretch - Stretch.
1 leg knee ups - stood at arm's length from the wall. Sideways to the wall. Hand put on the wall. The left leg must be bent and jump on the right strictly up. The number of repetitions in the table. Then we turn the other side and jump on the other leg. If the number of repetitions indicates the number 10, this means that 10 jumps must be done on both legs.
And one more thing: at the moment of jumping from one leg, you need to lift the second thigh up as high as possible so that the angle between this hip and stomach is about 90 degrees.
Figure 8 crunches. Emphasis lying on your back. The head is slightly raised. They took a basketball ball in his hand, raised his left foot, held it under his left foot, lowered his left - raised his right, brought under his right. In a word, we write out with a ball the figure of eight between the legs. We do as long as possible.
Explosive calf raises - quick climbs on toes.
Square jumps - imagined a square on the floor. Point # 1 is the starting point. We jump forward - to point # 2. We jump sideways to point # 3. We jump back to point # 4. We jump sideways to point # 1. How many repetitions in the table, how many squares you have to jump.
The distance between the points is about one and a half meters. Jump from point to point quickly.
Clap pushups - cotton push ups.
1-1-2 bounding - push from one foot forward and up, land, push quickly from the other foot in the same direction, land, push from two legs. We jump, tentatively, through the entire gym.
High knee skips - jumping forward with high hips.
Depth jumps - (deep jump). We get up on a chair. We jump from it and instantly, as on a spring we jump up. Repeat the process.
After jumping from an elevation to two legs, you need to push off not only perpendicular to the floor up, but also forward. Although, of course, the main emphasis is on jumping up.
Reverse depth jumps - the same as depth jumps, just jump from the chair with your back forward.
1 leg depth jump - depth jumps on one leg. 10 repetitions in the set means 10 jumps from each leg.
After jumping from an elevation to one of the legs, at the moment of repulsion from the ground, the thigh of the second leg should also be lifted up as in 1 leg knee ups so that the thigh is perpendicular to the stomach. Do not forget to jump a little forward, as in depth jumps.

After the program is completed, the jump will be restored only after 5-7 days after the legs rest. Before starting to perform, it is advisable to measure your vertical jump in order to observe the results.

4 weeks. Fundamental strength and preparation

List of Effective Exercises to Improve Jump Height

For professionals and beginners, volleyball jump training begins with warming up and warming up the muscles. Further:

    1. Feet shoulder width apart. We jump up as fast as possible as far as we can.
    2. Jumping with weight. We need a neck of 15-20 kg. Hold the projectile on your shoulders. We carry out quick repulsion. You need to try to jump as fast as possible. Having performed the correct jump up with weighting, we land as softly as possible on the socks.
    3. Jumping with pulling the knees to the chest. With both legs we push off the floor, we jump up as much as possible, while pulling our knees to the chest.
    1. Weighted Jumping. We need dumbbells of 5-10 kg, a stand with a height of 45-60 cm (with a minimum load and projectile height they are gradually increased). Having picked up the dumbbells, we perform jumping on the pedestal simultaneously with both legs. So they practice both the high jump in volleyball and the touchdown technique.
    2. Jumping onto a pedestal from 45 cm.
  1. Hops on toes in place. We perform 2-4 jumps, and then the maximum jump up. Repeat 8 times.
  2. CrossFit. Need a ball. We perform its pushing into the support with bouncing. With this exercise, you can increase the jump in volleyball and develop speed and strength skills.
  3. Throws the ball. Need a big ball weighing 8-12 kg. We carry the projectile to the floor, lifting it above the head. Do not bend your back, bounce.
  4. The final jumps. We make maximum jumps on one leg, then on both. Alternating, changing legs.

At the end of the training, the buckle height, if the exercises were performed correctly, will increase by 20 cm. The principle of the exercises is 3-5 approaches for 6-8 exercises (17-20 for light tasks)

Sunny Wind Jumping Training

Most exercises use weights. But starting training, the athlete must remember that the proven technique of jumping in volleyball is more important than power load.

It is used only to maintain muscle tone and allows you to increase tension on them when performing touchdown-repulsion. The last approaches are also very important in training for the development of jumping with weighting.

What is being done with effort develops abilities.

Want to learn how to jump high in volleyball? Come to us - we will teach you! We offer affordable prices, experienced trainers, a convenient schedule!