Volleyball Jump Training
ByWe hear these techniques from world class athletes and trainers all the time, there must be something here. The most important part of volleyball training is proper training. If an athlete jumps repeatedly with poor technique, they can seriously injure themselves. A good volleyball coach or trainer seems to always emphasize the importance of maintaining proper technique at all times.
When volleyball jump training, athletes should keep their knees directly in line with their ankles and not allow the knees to bend over further, reaching to where they are in line with their toes. This position puts stress on the knee, an already fragile part of the body. If athletes feel that they cannot get low enough in the sit before the jump, they should either widen their feet or lean further forward, allowing their rear to extend further back, while keeping a straight back.
Besides keeping the knees in line with the ankles, athletes should ensure that they are pushing off from the whole foot. Doing so ensures that athletes get full power in their jump and are not killing the height of the jump. When jumping, athletes should strive to leave the floor from the middle of the foot or the ball of the foot for maximum vertical.
Finally, athletes should land by rolling through the foot. This protects the knees and ensures stability as athletes move from jumping into another activity. The best way to land a jump properly is to allow the foot to land naturally in the air, with the toes down. This puts the athlete in the proper 
position to land the jump.
We want you, the athletes, to give us comments here about your successful routine of volleyball training for proper technique and maximum vertical jumping ability.
2 Comments
June 5th, 2009 at 2:14 am
I’ll comment on this post. I am a club volleyball player @ UVU. To get your maximum verticle jump program into motion, you MUST focus on developing your fast twitch muscle fiber. You may or may not know that fast twitch muscle fiber is designed for very short duration exercise of power or speed. Slow twitch is designed for longer, endurance type activities.
An example of fast twitch exercises are verticle jump, sprinting, heavy weight lifting, ect. The benefits of training your fast twitch include greater speed, swifter movement, more coordination, denser bones and better looking, tighter muscles.
Our trainer uses resistance bands and isometric training to delelope the fast twitch muscle fiber. A resistance band will help to isolate, condition and quicken your fast twitch fibers. For you beginners, this means, first, that the nerves and muscles develope the memory to accelerate instantly to the contraction point of the isometric exercise, and secondly, the fast twitch muscle fibers are conditioned to maximize the speed of the muscle contraction. This is a must for volleyball players who want explosive, high verticle jumps and a mean spike. That’s all for now!
June 29th, 2009 at 2:38 pm
OK, everyone needs to get back to the basics, our coach tells us this everyday. Too many of us volleyball players are looking for the quick fix, trying to get that one or two more inches of vertical, and they neglect or forget the developement plan that will take their natural abilities to the next level. Yes, we all want to be Division 1 athletes, but those athletes got there by hard training, excellent coaching and the proper work out program for your specific sport. Yes, there are volleyball shoes, volleyball insoles and these all help out a lot, but the most important and critical factor in improving your athleticism is your work out program!
In my opinion, plyometric programs work the best, the will enable you to explosively accelerate in the vertical plane when blocking or attacking. This utilizes a movement coaches call the stretch shortening cycle and is the underlying priccipal in any good plyometric progression program. Plyometrics utilize and develope this muscle property which will increase vertical speed off the ground allowing you to have success as the speed of the game increases. Train, Train, Train!!!!!!!!!