Sunday, December 17th, 2017

Vertical Leap Exercises

Published on August 31, 2010 by   ·   7 Comments

There are so many ways to improve your vertical jump that I could probably write about this everyday for a month, but I thought it was time to once again give some guidance on how to jump just a little bit higher. volleyball vertical jump

Today we’ll be going over two kinds of box training drills. For some basic training guidelines, you can check out this earlier post on vertical jump basics.

Drill #1: Box Jumps

You can use stairs, aerobic steps, or real boxes, but the point is to create a stable platform that you can jump onto. Make sure it’s wide enough for you to land on safely, and that it won’t wobble at all. Basically you just need start in a stationary standing position, bend your knees and jump up onto the box.

Start with a box about as high as your knees, and work your way up to higher and higher boxes. This can be a bit scary, and I’ve seen some people get some gnarly bruises jumping onto boxes that were out of their range, so take the progression slowly. Higher boxes = a higher vertical, but make sure you give yourself enough recovery time – at least one day – between box jump sessions.

Drill #2: Box Depth Steps

Start with the box/steps/whatever that you used for the jump-ups, but this time start by standing on the box. Take an easy step off the box and onto the floor, absorbing the impact by bending at the knees, hips and ankles. Make sure you land evenly with both feet.

This puts a lot of strain on your joints, so work your way up to taller boxes slowly. Once you’re comfortable with this drill on your current box height you can add a secondary jump at the end. After you land in a crouch explode back straight up in the air as high as you can.

Both of these drills require some mildly specialized equipment; if you’re looking for a more simplified solution, try jumping rope, doing squats and deadlifts, and incorporating sprints into your workouts.

Happy jumping!

Photo courtesy of Flickr.

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Readers Comments (7)


  1. Vertical Jump Drills – Box Drills for Volleyball Players ……

    I found your entry interesting do I’ve added a Trackback to it on my weblog :)…


  2. […] View original post here:  Vertical Jump Drills – Box Drills for Volleyball Players … […]

  3. Melito says:

    These are some good exercises for increasing your vertical jump. I have always found jump roping to be very effective for my vertical jump. When I do it, I make sure my heels do not hit the floor and it is a great calf workout.

    I came across another website that offers conditioning tips for volleyball players. It is at: http://www.volleyball-training-ground.com/volleyball-conditioning.html


  4. […] Vertical Jump Drills – Box Drills for Volleyball Players | volleyball-life.com […]


  5. […] Vertical Jump Drills – Box Drills for Volleyball Players | volleyball-life.com […]


  6. […] Vertical Jump Drills – Box Drills for Volleyball Players … – There are so many ways to improve your vertical jump that I could probably write about this everyday for a month, but I thought it was time to once again give some guidance on how to jump just a little bit higher. Volleyball Vertical … […]

  7. jump program says:

    One effective way of increasing verticals is to do box jump and squat jump.It’s very effective. And addition to plyometrics benefits, Plyometrics can help individuals to enhance strength and flexibility to increase their power, strength, and balance. You can also try weighted box jump. It can also help you increases your explosiveness.




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