If you're looking to jump higher on the court or on the beach, look no further.
Editor's Note: This is the fourth in a series of strength training articles written specifically for volleyball players. Ryan Jobs B.H.K. of Coastal Fitness prepared this series with his staff and we will be posting new articles regularly. This article is written by Johann Windt (CSCS B.H.K, PN-1) and focuses on jumping. You can contact Ryan directly on the Coastal Fitness website, or send us a message on our contact page.
As a strength coach for a large number of volleyball athletes, the most common question I get is: “How can I jump higher?” This article breaks down the answer I give when that question is put forward, and aims to explain the reasons behind the different components of the answer.
Jump Properly then Jump Often
The first thing a person must learn to do in order to jump to their maximum capability is to learn to jump properly. If you are incapable of effectively making an overhand serve, it would be silly to immediately start working on your jump serve. One comes before the other. In the same way, trying to do effective vertical jump training must come after learning how to effectively jump and land. This alludes to the second article in this series, in that you need to learn to move well before you move often. The basic principles that must be present in a proper jump and landing include:
Knee tracking
The knees must remain in alignment with the ankles and hips. An inward collapse on the jump or the landing predisposes an athlete to knee injuries, and will cause issues if done repeatedly. Similarly, it is troublesome if the knees travel too far forward beyond the toe in jumping or landing.
