Jumping is incredibly important for the success of both volleyball attackers and defensive volleyball players.
Volleyball hitters need to jump high to carry out a successful attack hit. Volleyball blockers need to jump high to resist the opposite team’s attacks. Attacking and defending positions also need to be good at reacting to jump and shuffle quickly. Jump training needs to be a key part of a volleyball training program. Both blockers and hitters should do their best to increase their vertical jump and their ability to land properly and move with more coordination.
Try these 5 jumping and landing drills for volleyball athletes that can be done at home with no exercise equipment.
It is important to note that you need to have prerequisites of strength, stability, and deacceleration skills to jump higher and move more explosively. To be most effective, these should be done in conjunction with a strength and conditioning program that incorporates stability drills, strength training exercises, and mobility drills.
Before you even start working on advanced jumping drills, you need to be able to land properly. The altitude landings will help you develop landing mechanics and teach you how to land in an athletic position. Landing drills will train your body to properly absorb large amounts of force properly and build deacceleration strength, reducing the risk of lower-body injuries. Perform depth drops falling off in front and off the sides of a box. You can progress this exercise by adding the height of which you are falling or adding additional weight like a medicine ball. Focus on sticking the landing and holding the landing position for 3 seconds with your knees wide and chest tall.
Lateral Bound & Stick
Bounding is a huge component in many sports, not just volleyball. Lateral bounds are used to help build explosiveness and the ability to transfer force. It also will test how well you can absorb force from landing on one leg. This drill is great for all positions. As with the rest of our jumps, focus on sticking the landing on each rep. Each jump should be for height and distance, not speed.
Rotational Vertical Jump to Stick
Like any vertical jump variation, you are simply jumping for maximum height on each repetition and focusing on a good landing position after each rep. Adding the slight 45-degree turn mimics the slight rotation you experience during the hitting motion. This jump will help you practice body control both during the jump and as you land. Use your arms with your legs to help produce a better-sequenced jump.
The long-jump is an excellent exercise focusing on the maximal extension of your arms and legs. Start with performing single reps, focusing on maximal distance, and sticking the landing—each jump is considered its own repetition. Walk back to the starting jump position to allow for a minor bit of rest to ensure maximal effort on each jump. Use the hands to help provide momentum to achieve maximal distance. Stick the landing the best you can, and land in a good athletic position practiced in the altitude landings. Once you’ve mastered the single long jump, try to add another rep to the equation. This is an excellent progression that focuses on timing and sequencing your arms and legs together, which is great for outside hitters and opposites.
Depth jumps are great jumping exercises for interior positions that block like middle hitters. It’s also an excellent drill for defending positions like the libero, who need to react quickly to spikes. This drill focuses on minimal ground contact time and develops the calves and Achilles stretch-shortening cycle used for more reactive jumping. Focus on jumping quickly like the ground is covered in hot lava. Emphasize your arms to aid in momentum.