Strength & Vertical Jump
Vertical jump is the most important physical attribute in volleyball. Everything above the net — hitting, blocking, serving — depends on it.
Vertical Jump Program
| Exercise | Reps | Sets |
|---|---|---|
| Squat jumps | 10 | 3 |
| Box jumps (step down) | 8 | 3 |
| Single-leg lunges | 10 each | 3 |
| Calf raises | 20 | 3 |
| Plank hold | 45 sec | 3 |
| Broad jumps | 6 | 3 |
Measuring Vertical
- Stand next to a wall, reach up and mark your standing reach
- Jump and touch as high as possible, mark it
- The difference = your vertical jump
- Track it monthly on the tracker
Consistency beats intensity. Jump training 3x per week for 8 weeks will add 2–4 inches of vertical. That's a game-changer at the net.