How do I increase my vertical for volleyball?

Question

I know running decreases it but I also want to be able to run a mile or more

Answer 1

Constant jumping.  dont go very heavy with weights.  You dont want muscle mass, you just want the weights to make the muscles stronger.

Answer 2

Foocus on weight lifting with your calves, but be careful not to over do it.  Each day jump at a wall like you were blocking at the net and each day you will get stronger and you're vertical will increase.

Good Luck

Answer 3

You should try buying either a cheap or nice (depending on what you want to invest money wise in your verticle) ankle weights at any sporting goods store.

Attach these weights to your ankles and jump a certain amount of time trying to push as high as you can, it will work on obtaining a more explosive vertical therefore leading to a higher vertical leap.

Answer 4

work on calves..

walk up to the net.. and just keep jumping.. don't rest. .just jump as fast as you touch the ground.. then relax.. then jump as high as you can and flex your knees a little. then land. then repeat but dont' launch right away.. land then flex knees then Spring up as high as possible.

Answer 5

increase thigh and calf muscles. simple.

Answer 6

lots of practice.

Answer 7

Research something called plyometrics.  There are a whole set of excersizes to help you improve your vertical.  Some of the things that have already been mentioned are great.  Other things you should try to do are:

1- Find a step somewhere (outside on the porch, on your stairs..) feet together and jump up onto the step.  Do this 10 times, rest and do it again (maybe 3 reps a day).

2- You can do the same thing in #1, but instead of doing it with 2 feet, lift up one leg at a time and jump up with only one leg.  Make sure you do the same number of times with each leg.  (actually, almost any excersize you do can incorporate one leg at a time).

3- Find a small box or something that you feel you can comfortably jump over (something like 1 foot tall and a foot wide).  Stand feet together and jump up and over the item.

These are just a few, but the key is to do it on a daily basis to strengthen the muscles.  As others have said, too many weights or too much will build up your muscle mass which is not what you are looking for right now.