How do I improve my volleyball jump; Help!?

Question

I need to improve my jump for volleyball this summer and i am only 5'3 so i need definite height; help would be greatly appreciated; K Thanks!

Answer 1

What I like to do on my spare time is to jump against a wall AT LEAST 50 times. It helps build stamina, strength, and will allow you to practice your jump. =)

Answer 2

1. Conditioning and weight training.  Work on building up your leg muscles by running, doing squats, lunges, etc.  With weights do the leg press, leg extensions, and hamstring extensions.  Also try calf raises.

2. Work on getting more height with your approach.  During your approach, right before you jump, make sure you are planting your feet firmly, then squat and get as low as you can before you jump.  Also,  make sure you are really utilizing both arms - this makes all the difference.  When you plant and squat, extend both arms straight back behind you.  At the same time as you're exploding upward, bring your arms forward and straight up with force.  This will help pull you up and improve your jump. To get an idea of the difference this makes, try standing in one spot, and just sqatting and jumping straight up without moving your arms.  Now try it with your arms and see the difference it makes.

Answer 3

Well, since you are height challenged, there are a few tools you can use.

1) of course the best way is to work out to add vertical to your jump.  A couple of things to do there, some say if you want to jump higher - jump; practice your approach over and over.  Maybe practice it while reaching for something like the basketball net.  Also, if you are going to work out, work on the major muscle groups that affect jumping: core, legs/backside, shoulders (yes shoulders).  Some also say jump-training or plyometrics gives good results.

2) If you are looking to be a hitter at that stature, you need to practice your shots to learn how to put the ball away.  Cut shots, chips, roll shots, etc.  are all the tools of the smaller hitter that you should practice..

Best of luck!

Answer 4

Well you can stretch really well and then find a place on the wall or ceiling that you are not yet able to touch.  Every day jump up and practice till you can touch this goal.  After you have accomplished this then you should try finding a even higher place and repeat the steps all over again.

Answer 5

U need to strengen ur legs. I sugest running, wall slides on the balls of ur feet, and most importantly bleacher jumps or jump up onto an object about the height of a bleacher for 4 sets of 20 reps.

Answer 6

i run up steep hills and stairs in helps you get a lot more hight

Answer 7

when you're on the court, try to get down as low as you can (squatting) it helps you get more height later in the jump~try the excercises mentioned by other users too~you can't jump well if you don't have the muscles! good luck!

Answer 8

Get a chair that's about 2' high and jump on to it with both legs and back off.  this should improve ur jumping if u do it for about 1 min. every day, that should help.

Answer 9

conditioning, workng out [especially on the legs], wall jumps, ankle weights, tuck jumps...stuff like that. maybe ask your coach what you can do.

Answer 10

1. Strengthen your leg muscles through lifting: Start with 2 sets of ten of each of these... squats, leg curl, calf raises, hang cleans, leg press

2. Polymetrics: This consists of pushing your "jumping muscles" to their point. Start by jumping over hurdles twice through with straight legs (just using arm motion and calf muscles) and squat jumps (making sure to support yourself with both feet and getting down low)

3. Pool Work: Jumping/Running in a pool will be the best excersice to strength your vertical.

4. Running: If you do run only run about a mile to a mile and a half, long distance running builds the wrong muscles which will decrease vertical.

5. Jump Roping: Also helps, try two feet then one leg at a time.

Answer 11

riding a horse really improves your leg muscles. or there is always playing basketball. it really makes you jump and gets you better at it

Answer 12

Wall jumps or lifting weights. Anything that strengthens yr calf muscles.

Answer 13

Wall jumps....in case you don't know what that is, it's when you stand against a wall and jump as high as you can without bending down. Then do some where you bend down, then jump. We came from a small school, so we only have a few tall girls. Anyways our coach makes us do the first ones I told you about for a minute without stopping (or 2 if she's mad at us) and the second one for a minutes whenever she blows our whistle. It's really hard at first, but it gets easier. It really helps. Trust me. (It gives you really nice calfs too.)  You can also stand on a sturdy box, jump off of it into some sand, and as soon as you hit the sand, jump as high as you can.

Answer 14

I do jump squats where you squat to a sitting position and then jump as high as you can