In volleyball, height helps, but vertical jump dominates.
At Athletes Untapped, we have worked with hundreds of hitters—from middle school beginners to D1 college prospects—and the story is always the same. The athlete who can get off the ground faster and reach higher wins the net. It’s the difference between getting roofed by a block and hitting over it for a kill.
Many players think increasing their vertical is just about doing endless squats or buying “jump shoes.” That’s a mistake. A massive vertical for volleyball comes from a specific combination of explosive power, core strength, and, most importantly, perfect approach mechanics.
If you want to dominate the net, you need to train like a volleyball player, not a weightlifter. Here is your complete guide on how to increase vertical jump for volleyball hitters.
Why Vertical Jump Matters for Hitter Development
Vertical jump isn’t just a number on a testing sheet; it’s your greatest weapon on the court.
Attack Percentage: A higher jump allows you to contact the ball at its peak, giving you more angles to hit around or over the block.
Defense (Blocking): As a blocker, every inch counts. A higher jump means you take away more court space from the opponent.
Safety: Believe it or not, jump training teaches you how to land. Most volleyball injuries happen on the landing. Proper training builds the stability needed to land safely 100 times a match.
Confidence: There is no better feeling for a hitter than knowing you can elevate above the net. It changes your entire mindset.
Best Drills & Techniques to Increase Vertical Jump
To jump higher, you need to build explosive power (plyometrics) and refine your technique. Here are 5 drills AU coaches use with their athletes.
1. Box Jumps (Explosive Power)
How to perform it: Stand in front of a sturdy box. Squat down and explode up, landing softly with both feet on the box. Step down (do not jump down).
Why it works: It trains your fast-twitch muscle fibers to fire quickly.
Coaching Tip: Focus on the landing. It should be silent. If you land with a loud “thud,” you aren’t absorbing the force correctly.
2. The 3-Step Approach (Technique)
How to perform it: Practice your approach (Left-Right-Left for righties) without a ball. Focus on a slow-to-fast rhythm. The first steps are for direction; the last two are for speed and power.
Why it works: Mechanics are 50% of your jump. A bad approach kills your momentum.
Coaching Tip: Your last two steps should be a “step-close” action that is incredibly fast. We call this the “block step” because it transfers forward momentum into upward lift.
3. Depth Jumps (Reactive Power)
How to perform it: Stand on a low box (12-18 inches). Step off, land on the ground, and immediately jump as high as possible.
Why it works: This trains the “stretch-shortening cycle” of your muscles, making you springier.
Coaching Tip: Spend as little time on the ground as possible. Think “the floor is lava.”
4. Kettlebell Swings (Hip Hinge)
How to perform it: Use a kettlebell to perform a swinging motion driven by your hips (glutes and hamstrings), not your arms.
Why it works: Jumping is a hip-dominant movement. Strong glutes equal a higher jump.
Coaching Tip: Keep your back flat and snap your hips forward explosively.
5. Approach Jumps with Arm Swing Focus
How to perform it: Do your full approach, but exaggerate your arm swing. Throw your hands back as you load, and rip them up aggressively as you jump.
Why it works: Your arms can generate up to 15-20% of your lift. Lazy arms mean a lower jump.
Coaching Tip: Think about “ripping the ceiling” with your hands as you explode upward.
Connect with an Athletes Untapped volleyball coach: https://athletesuntapped.com/browse/volleyball/
Common Mistakes Hitters Make
Our coaches see these mistakes in almost every gym. Fixing them is often the fastest way to add inches to a jump.
- Drifting Forward (Broad Jumping): Many hitters jump forward into the net rather than up. This leads to net violations and lower contact points. You must convert horizontal speed into vertical lift.
- Stutter Stepping: Athletes often stutter or slow down right before they jump to “time” the ball. This kills all your momentum. You must accelerate through the jump.
- Weak Arm Swing: Leaving your arms at your sides during the approach. Your arms are your engines; use them to propel yourself up.
- Landing on Straight Legs: This is dangerous. Always land with bent knees to absorb shock and protect your ACL/MCL.
How Private Coaching Accelerates Improvement
You can do box jumps all day, but if your approach timing is off, you won’t jump higher in a game.
This is where private coaching changes everything.
A private volleyball coach can:
- Break down your mechanics: We use video analysis to see if you are stepping incorrectly or losing power in your transition.
- Customize plyometrics: Not every athlete needs the same drills. A coach builds a plan based on your strength and body type.
- Fix timing issues: Learning to jump high is useless if you can’t time it with the set. A coach provides consistent, perfect sets so you can master your rhythm.
- Safe progression: We ensure you are doing drills correctly to prevent shin splints and knee injuries.
Frequently Asked Questions (FAQ)
How long does it take to increase vertical jump for volleyball?
With consistent training (2-3 times per week), most athletes see noticeable results in 4 to 8 weeks. However, technique corrections (like fixing your approach) can add inches almost immediately.
Are squats good for volleyball players?
Yes. Strength is the foundation of power. Squats, lunges, and deadlifts build the leg strength needed to generate force. However, they must be combined with plyometrics (jumping drills) to convert that strength into explosive speed.
Does arm swing really help vertical jump?
Absolutely. A proper double-arm lift can add 10-20% more height to your jump. It also helps with balance and timing in the air.
Can short players be good hitters?
Yes! While height helps, a massive vertical jump and smart shot placement can make a shorter player a dominant hitter. Many of the world’s best liberos and outsides are “undersized” but have incredible verticals.
How often should I do jump training?
Quality is better than quantity. Do jump training 2-3 times a week, with at least one rest day in between. Your muscles need recovery to rebuild and become more explosive.
Conclusion
Increasing your vertical jump for volleyball isn’t magic. It’s a science. It requires a commitment to strengthening your body, mastering your approach mechanics, and training with intent.
Don’t settle for being “stuck to the floor.” Work on your approach, use your arms, and build your explosive power. The view from above the net is worth the effort.
About Athletes Untapped
Athletes Untapped connects volleyball players with experienced private coaches who specialize in hitting mechanics and jump training. Through personalized instruction and structured training plans, Athletes Untapped helps hitters improve explosive power, timing, and consistency.
Find an experienced coach near you: https://athletesuntapped.com
Learn from our very best Coach!
