American middle blocker and former star player at Stanford University, Carly Wopat, shared an IG post giving tips to volleyballers out there on how to increase their vertical.
HOW YOU CAN INCREASE YOUR VERTICAL
A lot of people ask me this question, so here’s an answer.
To preface this post, I am no master of the matter. But I do have a Human Biology Stanford degree w/ a concentration in human performance, I play professional volleyball & train daily, and I’m a major nerd when it comes to anything performance & health related.
First, there is no single exercise or “trick” that will get you results. It’s a combination of things – workouts, mechanics, mobility, use of the full body, etc.
For the workout component, there are two things you want to train for: SPEED and POWER.
Here are some things I did in my workout yesterday:
POWER JERKS (OLYMPIC LIFTS)
These are for power. Choose a weight that is challenging, but still allows you to move the bar with speed for 8-10 reps. I also did snatches and front squats.
ANKLE HOPS
Use those Achilles’ tendons! For sports like volleyball, full extension off the ball of the foot is critical. When jumping and reacting at the net, you often don’t have time to get into a fully loaded squat position, so the leverage comes from your ankle joints.
CONSECUTIVE HURDLE JUMPS
Hurdle jumps take practice. You want to spring off the ground as quick as possible. A lot of people punch the ground, which not only hurts your joints like hell, but is ineffective. Try to be graceful & fluid, and use the ground to absorb downward force and transfer it upward.
APPROACH JUMP TEST
Gather as much speed into the jump as possible, have your two feet hit the ground almost at the same time on the plant, plant directly under the jump test thingy (I don’t know what it’s called), jump UP, and use your arms.
I touched 323 cm (10’7″) at the end of the this video.
And yes, I chose Tay Swift for my background song. She’s my jam.
KEY
For all movement, keep your pelvis out of anterior tilt, and draw your naval (belly button) into your spine. Your center of balance is somewhere right below your belly button, and you want to stabilize it. A stable center allows you to flail your limbs around with speed, and stay in balance. It’s impossible otherwise.
Thank you Carly!