How do you improve the height at which you jump?

Question

I play volleyball, and I am a spiker (hitter). I have to be able to jump as high as possible, so I need exercise plans/activities to improve the height of my jump.

Answer 1

JUMPROPE AND GOOGLE AGILITY DRILLS

Answer 2

jump roping and jumping from the ground to the top of your garage or a high bar. go in your garage and jump off 2 feet and hit the top with both hands. make sure you land on both feet.

Answer 3

try running/speed running stairs.  Run on the tip of your toes.  Do swats with weights.  That should help build leg strength too.

Answer 4

if you live near the beach. hit the sand. if you don't live near a beach. find a sand box or sand lot something of that sort and spend some time jumping in it. if you can play ball on sand for a month or so (obviously the longer the better) you'll greatly increase youre vertical.

ex volley ball player in high school (as well as basketball, football and baseball)

Answer 5

If you need to improve the height of your jump have a daily routine of cafe raises ( i'd say 100 a day), just regular jumping up and down ( 50 times), jump roping, running....anything that will help you gain more leg muscles. Then your jumps sure surely imporve. Good luck.

Answer 6

What everyone said above does help. Squats with weights, lunges, try wall jumps and maybe block jumping with ankle weights on. However, one girl said to do "leap frog" jumps and I really don't recommend those. They can cause shin splints 'cause it's too much pressure when you're squatting like that and if you already have them, you know how bad they hurt when you squat like that so I wouldn't do that too much. If you can get near some water, you should go under the water and crouch as if you were jumping and spring up through the water and then go right back down, no rest in between. It's locking and loading your legs so to speak and when you fire and then go right back it's the same feel plus resistance like when jumping at the net. I told another girl this and also if you're just bored at home, pick a spot that's above your reach when you jump. Jump the hardest you possibly can, just jump so hard from your legs and touch the spot. You should be able to at your hardest jump but anything smaller is not good enough. Work on that jumping like that when you have spare time and get where you can touch that spot like nothing, no problem. Once you do that, its a little confidence boost for one because you've definitely gained some inches on your vertical but then you should find another out of reach spot and go for that. I also recommend ankle weights. Wear them around town shopping (jeans cover them) and around the house and during some jump excersises, when you finally take them off it's awesome and it does improve your jump. I think I have either 2 or 5 lb weights for each leg so go by what you think you can handle or egt both and upgrade once you build muscle. Good luck.

Answer 7

well, leg excercises are great. try lunges, squats, calf raises [on stairs], jump roping. but also; make sure you use your arms to your advantage. like; first step: left leg forward and both arms forward. second step: hop step and arms back. third: jump and make sure that you bring both arms forward and above your head, usign your left arm as a guide then bring the left arm down and hit with your right arm. a lot of people aren't sure how to use their arms, so maybe this will help.

Answer 8

To work on your vertical you can do frog jumps. its like playing leap frog but by yourself what you do is you get into the "frog" position and then with out using your hands you jump as high as you can and you keep doing that untill your tired and it really helps.

Answer 9

Search the internet for plyometrics and there's also a couple of great books out there if you go to a Barnes and Noble.  Good Luck.

Answer 10

A good one is to put a tape on the wall and try to touch it higher every time you try it (we had to do these as punishments for not staying low, but trust me, it works). Work on your leg muscles, squats or calf raises against a wall are good. Make sure to bend your knees and push up with your arms, which I'm sure you've been doing. Good luck!