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Volleyball Jump Training Plan

Having a volleyball jump training program is all about a specific workout that you can do to improve your vertical jump. A great vertical jump in volleyball will give you an unfair advantage over the competition. Here are the steps for these volleyball workouts…

Volleyball Jump Training Outline

Before you do anything, you will need to warm up for about 5-10 minutes. This could be jogging, jogging in place, jumping jacks or whatever else you want to do to warm up your muscles.

The reason that you want to warm up is that we are going to stretch right after warming up and warming up before stretching prevents injury. You do not want to stretch a cold muscle. It is much easier to pull a muscle if you stretch when it is cold.

Why is stretching so important for improving your vertical jump? There is a relationship between jumping high and flexibility. The more flexible you are, the easier it is for your muscles to contract and increase your jumping ability.

Now that you are warmed up and have stretched, let’s get to the exercises. Here are the ones that I recommend:

Jumping Rope

Jumping rope is a great workout for a volleyball player. It focuses on foot speed, coordination, timing, and leg strength. When you are doing this, the biggest key to jumping rope and improving your vertical is keep on your toes the entire time. You will have the best results if you do not let your heel touch the ground while jump roping.

This will help you focus on developing your calves and the explosive muscles that are there.


Sprinting is an important part of a volleyball jump training program. When you sprint, you are focusing on powerful, explosive muscles which are required for jumping. I recommend that you do sprints like this:

Start off by running very slowly (slightly faster than walking). This is just to get started and get your heart rate up a little. Once you are warm and ready, explode into the fastest sprint that you can. Sprint for as long and as hard as you can. Once you are too tired to maintain that level of sprint, go back to your slow run (do not stop moving).

Right now, you are trying to slow down your heart rate and regain your energy. Once your heart rate comes down and your wind has returned, it is time to sprint again. You should repeat this 3-5 times.


Lunges are a great way to build leg strength for your powerful jumping muscles (quads and hamstrings). I recommend doing anywhere from 50-100 lunges for each workout.

Repeat Jumping

Find a wall and jump as high as possible and touch the highest point possible. As soon as you land, immediately jump again and try to touch the same point. When doing this, you should be jumping anywhere from 10-20 times and try to hit the same height each time.

This type of workout program should be repeated at least 3-5 times per week. You should begin to see results after 2-3 weeks of this type of exercise schedule.

Where to go next?

Vertical Jump – This is one of the best programs I have seen to increase your vertical.

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