Jump higher in volleyball: How to increase your vertical jump

In volleyball, performance often comes down to centimeters. Just a few extra centimeters in your vertical jump can be the difference between a blocked attack or a winning point, between just missing the ball or making that impossible save. Fortunately, you can train your jump power and you don’t need a full gym to do it.

In this blog, we’ll explain why jump height is so important, how to build it safely and effectively, and provide you with specific exercises you can start using in your training right away.

Why is jump height so important in volleyball?

• 🏐 Attackers want to hit as high above the net as possible.
• ✋ Blockers need to react quickly and shut down opponents with timing and height.
• 🧠 Setters use their jump power for quick setups or surprise dumps.
• 🛡️ Liberos benefit from quick feet and reactive jumps in defense.

A higher jump isn’t just useful in attack or blocking — it also helps with passing, coverage, and even mental dominance: players who jump high often command attention.

The 4 building blocks of a powerful jump

1. Strength – strong quads, glutes, and calves
2. Explosiveness – the ability to push off the ground quickly
3. Coordination and technique – timing, rhythm, and arm use
4. Mobility – flexible joints allow for efficient movement

All four building blocks are trainable, even without weights or expensive gear. Below, we explain several types of training and exercises you can do.

Jump power exercises

Looking for volleyball-specific jump power exercises? We’ve recorded several on video just for you. See a few examples below. Further down this blog, you’ll also find detailed written instructions.

u18, Seniors

Superman

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u18, Seniors

Tuck Jumps

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u18, Seniors

Walking step-up

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u18, Seniors

Russian Twist

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Squats

Stand with your feet shoulder-width apart. Lower yourself slowly as if sitting in a chair. Keep your back straight and your knees aligned with your feet. Push yourself back up powerfully.
📌 Train 3 sets of 10–12 reps.

Bulgarian split squats

Place one foot behind you on a bench or low platform. Keep your front foot flat on the ground. Lower yourself slowly and push back up.
📌 2 to 3 sets of 8–10 reps per leg.

Calf raises

Stand up straight, push yourself up onto your toes, then slowly lower back down. Make sure to use full range of motion.
📌 3 sets of 15–20 reps.

Explosiveness and plyometrics

Jump squats

Perform a regular squat, but explode into a jump at the top. Land softly and go straight into the next rep.
📌 3 sets of 6–8 reps.

Tuck jumps

Jump up and bring your knees towards your chest. Land in control. This exercise is demanding — progress gradually.
📌 2 to 3 sets of 6–8 jumps.

Depth jumps

Step off a platform (e.g., 30–40 cm high) and jump immediately as you land. Focus on minimizing ground contact time.
📌 3 sets of 5 jumps.

Technique and rhythm

Run-up & jump

Practice your approach and jump as if performing a real attack. Use your full attack steps. Focus on syncing your feet, arms, and take-off. Repeat 10–15 times per session.

Arm swing drills

Stand still and jump straight up using a powerful arm swing. Actively swinging your arms can add several centimeters to your jump.

Don’t skip the warm-up or recovery

A good warm-up activates your muscles and helps prevent injury. Consider:

• 5 minutes of skipping rope or light jogging
• Dynamic stretches like high knees, butt kicks, or plank-to-stand

After training? Cool down with static stretches for calves, quads, and hips. Make sure to rest: 2–3 jump-focused sessions per week is enough. Overtraining is counterproductive.

Track your progress

Tracking your results is key to staying motivated. Use a wall and chalk to measure your vertical jump: make a mark with your fully extended arm, then jump and mark the highest point you can reach. The difference = your jump height.

Measure every 2–3 weeks to track your gains and stay on course.

Ready to jump higher?

You don’t have to be a pro to improve your jump. With smart training, proper prep, and consistency, you’ll find yourself rising higher above the net in no time.

👉 Want volleyball-specific jump training? We’ve created specialized jump power exercises designed for volleyball players. They’ll literally take your game to the next level.