Improving your vertical jump: plyometrics for beginners
Jumping higher is a goal for almost every volleyball player. Whether it’s for spiking, blocking or serving, vertical jump height plays a vital role.
The good news is: you don’t need to be a professional athlete or have access to a gym to improve. With a few well-chosen, regular exercises, you can start to see tangible results within a few weeks.
In this article, you’ll discover a simple programme, suitable for beginners, to improve your vertical jump whilst protecting your body.
Before starting: a few important rules
Before each session:
- Warm up PROPERLY for at least 10 minutes (skipping, mobility exercises and knee preparation)
- Opt for shoes with thin soles, or even go barefoot
- Exercise on a stable surface
- Focus on quality rather than quantity
If you feel any joint pain, stop the exercise.
Exercise 1 - Pogo Jumps
Objective: to stimulate the nervous system and improve leg responsiveness
- Stand with your hands around your waist (your hands must not be involved in the movement)
- Perform a series of SMALL, QUICK jumps
- Prioritise the speed of the jumps (minimise the time spent on the ground as much as possible)
Format:
3 sets of 20–25 seconds
Rest: 75 to 90 seconds
Exercise 2 - Explosive Squats
Objective: to build leg strength
- Stand with your feet shoulder-width apart
- Lower yourself into a squat
- Jump back up as quickly as possible, BUT don’t focus on the height
Format:
3 sets of 8 repetitions
Rest: 90 to 120 seconds
Exercise 3 - Maximum vertical jumps
Objective: to train the body to perform a maximum explosive effort
- Standing position
- Jump as high as possible
- Use your arms to help you and gain as much height as possible
- Be as explosive as possible (INTENTION!)
Format:
3 sets of 4 repetitions
Rest: 90 to 150 seconds
Exercise 4 - Sit-ups
Objective: to intentionally contract and strengthen the core muscles
It is important to keep your abs as tight as possible. You must not arch your lower back at any point. If you are lying down, your lower back must remain in contact with the floor.
Circuit:
- Dead Bug
- Russian Twist
- Crunch
- Hollow Hold
Format:
40 seconds per exercise
Rest: 15 to 20 seconds between each exercise
Your abs should be burning; you should feel them working actively. This means you can repeat this circuit several times if you wish and feel it is effective.
To conclude...
This workout is purely plyometric, with a focus on the abdominals to enhance the force transfer generated by these muscles during a jump.
It serves as an introduction for those who wish to gradually incorporate plyometrics into their training programme.
It is necessary to add functional strength exercises to reach the next level.
It is also worth noting that the body must be trained in a balanced way: the upper body plays an active role in what the lower body does (jumping, sprinting, etc.). This translates into a comprehensive fitness programme that incorporates every part of the body.