What's the best way to improve my vertical jump?

Question

I play beach volleyball on the weekends, but I am short and cannot jump above the net. What are some exercises I could do in the gym to improve my vertical? (I can't make it to the beach on the weekdays.)

Answer 1

if you do club volleyball,

that should be some good training in improving your vertical.

its good that youre going to the the beach; it helps you jump higher.

this sounds a little weird, but tiptoe as much as possible.

it seriously makes you jump higher :)

my coach told me.

or you can try Vertimax..

its this machine where it helps with everything.

not only jump but it makes you stronger.

Answer 2

hold weights in your hands and jump as hard as you can flat-footed.

Answer 3

okay what would really help is to work ur legs

jump rope 20 times a day

Do a bunch of different leg work outs

that will really help those muscals

Answer 4

When I played basketball in eighties, kids were wearing these shoes that had platforms at the front to help with vertical jumping ability.  I never used them, but one of the guys I played with seemed to get a pretty good boost.  I think they're called "jump shoes."  Also, doing the right exercises can help, but it won't make a significant difference.  Here's a good website that has a few exercises.

Answer 5

This has improved my vert by about 3 inches I think...

Anyway, stand on a bottom step, and go on your tiptoes, stand flat footed, and repeat. I do it whenever I can, and I certainly can jump high.

Answer 6

Exactly what Katrina said above me. Jump boxes are AMAZING. It'll hurt at first, but it's amazing. Here's a couple other things you can do also..

Do jump training.

You can also put ankle weights on your ankles (like $5-10 at Wal Mart) and run or jump, do leg lifts. Any workout like that can help.

Any kind of leg workout. Any kind of hip/butt workout because that's where your power comes from.

Sand training. Jump or run in the sand a couple days a week for 3-4 weeks when you aren't practicing. You will see and feel the difference when you jump in the gym on the hardwood.

Don't jump from your legs, you get the power from your hips and butt.

And height doesn't matter. I'm 5'4'' and have a 23 inch verticle, it all depends on the training you do and practice.

Answer 7

(So you are just 3 inches away from touching the basketball rim? That is pretty good for a 14 yr old who is only 5'6" almost too good to be true! Every VB club in your area should be after you to play.)

Standing flat footed - extend your arm above your head (normal - not stretching) and measure to your fingertip. Its best to stand next to a wall and relax and place your hand on it - then measure to that mark. Subtract that from your highest jump touch and the difference will be your vertical.

I can touch 8' 0" flat footed so for me that would be a very poor 19" vertical jump. Lucky for me I can touch 11' 0" which is a 36" vertical. It is different for everyone...you need to be blessed with long legs and most important long arms. I am 6' 4" and my arms are 32" long. Good luck in the future.

Answer 8

If your only way to work on this is problem is in a school gym... Then you need to run bleachers with some added weight. Get small ankle weights or carry some hand weights. I used a weight vest in my training but that is extreme. It can add 20 pounds while your running up and down bleachers. You should ask for permission to do this before you just show up and start working out in case you trip or fall. Start out small and run up 5 sets and walk down 5 sets. Do that for a week or two and then go to 10/10 sets. It takes dedication to improve your leg strength but your the only one who can make it happen. Good luck.

Answer 9

they is a air work out thing i do u do calf raise and jump and stairs it helps

Answer 10

plyos plyos plyos!  Jump boxes are great!  When you are jumping in volleyball, the 3 main muscles you are using are your quads, hamstrings, and glutes (butt).  Repetition of these muscles creates a muscle memory and your body will start adjusting to that.  Do not jump off your calves, you don't get as much vertical.  It's all in the quads, hammys, butt, and your core!

Answer 11

Two things, height does not necessarily make a good volleyball player, second - proper technique will beat height in volleyball all the time. Of course a combination of the 2 is a deadly combination.

Since you are already playing beach you are already improving your vertical. Ride a bike, swim, but most of all work on you calves, quads and hamstrings.

The other of course is work on your hitting technique. I have seen a male 5'9" player hit a ball straight down on a men's ht net.Yes he can jump, but his technique was also very smooth and efficient.

Answer 12

Each day during the week jump up and hit a place on a wall everytime try to beat that place. Do 20-30 jumps each day remembering to stretch.

Answer 13

jump more to practice

strecth your leg muscles

Answer 14

stretch your legs out and continue jumping

Answer 15

jump exercises is the best way I think.....

and movements ahead and aback

one foot and jump again ahead and aback

stretching....

Answer 16

stretch