Increase vertical jump?

Question

How can I increase my vertical jump for volleyball, right now I am 5' 3" and have a 17 inch vertical. I would really like to get in shape for this season. What simple at home exercises can I do?

Answer 1

1) jump rope (at like 1 min intervals) with ankle weights

2)explosive squats with weights

3)plyometrics with or without ankle weights



Doing this mine increased about 5-6 in a few months

Answer 2

The answers before me are good.

I would add that you should do toe-raises or ankle-raises. Whatever you call them. The calves help your vertical jump a lot.

Answer 3

a jump program is a fantastic way to do it, the one i use along with a few other guys on my university team with me use a program called Air Alert 3 (just google it). It is simple and you can do it at home easily.

if you dont want to do the  program a few excersices that are great are in the program, for example calf raises are very vital

also work on your core (abs) area, the best jumpers have  a strong core which helps a person connect everything to the jump.

good luck

Answer 4

Jumping rope is an excellent exercise to help with vertical.  

With both feet together jump over a crack on the ground  while moving forward and then back to starting point.

With both feet together - using your arms to help you - leap as far forward as you can. Do 10 in a row.

If you have a box of some sort - about 12 - 18 inches high - With both feet jump up onto box (again using your arms to help) then step down.  Do with both feet then with 1 foot.

All of these things should help with your vertical.

Answer 5

you need to strengthen your leg muscles and improve flexibility.

For legs,

do squats (lean against a wall and go into sitting position [butt not below knees] and hold, then slide back up and reeat).

Skipping (jump rope), 2 feet together jumps not others.

For flexibility

Do a bit of yoga and basic stretching every day, this will gie you greater reach and decrease the liklihood of getting injured.

Luck =)

Answer 6

all that jumprope is helpful but you should try just jumping up and down on your toes for as long as you can

this was used by Hutus i believe watching guard and they had to jump on their toes endlessly to watch out for trouble coming towards their way