There is something impressive when you watch a volleyball player take those couple steps and leap into the air as he/she goes to spike the volleyball. It would be fun to watch those volleyball players enter a dunk contest to see how they would fair.
Wouldn’t you like to have some volleyball hops like that?
We’ve implemented a new explosive strength program for our speed athletes and turns out this program helps our athletes who want to improve their vertical jump as well. The concept is simple and yes, I have discussed it before.
Item of note: This needs to be something worked on during the off-season. Deep in the heart of your season is not when this needs to be addressed.
What YOU have to figure out though is when is this off-season for you?
If you are a high school student who plays for your school then the fall is in-season. Practicing and games take up about 6 out of 7 week days. That is definitely not the time to work on your vertical jump.
Then you have a little break and practices start resuming for club with your season going through possibly until the end of spring. You might think this is another in-season and I’m not saying it isn’t, but we need to study the remainder of the year.
You get done with club and you might have two months before high school begins again. Combine that with your little break after high school and that isn’t a lot of time.
For arguments sake, let’s just say you will continue to train and try to improve your vertical jump during club season. Trust that your s&c coach will adjust the intensity appropriately based on your game schedule. Typically, you don’t have games every single weekend.
If you can do that then, you can have one long training season broken up into a couple of cycles. This would start right after high school season ends and could go until late July which would be right before the high school season starts. 8-9 months possibly.
There are two types of vertical jumps we are trying to improve for the volleyball player. One is a straight vertical jump. The other is a repeated vertical jump. In the instance, where you jump and have to quickly jump again to do a block or something of that nature.
To improve both, implement these exercises:
- Do a hex bar deadlift for 3 sets of 2-3 reps. You are doing a submaximal load, possibly 85-90% of your max.
- After completion of a set of deadlifts, you will alternate between training sessions one of these two plyos – 5 vertical jumps at a repeated effort or a 4 jump test (4 jumps as quick as you can as high as you can off the ground). Do one of these immediately after finishing your set of deadlifts.
- Then rest 3-5 minutes.
If you do that twice a week with about 2-3 days inbetween each training session, those two vertical jumps I described WILL get better. You WILL start jumping higher and your coaches WILL notice.