Vertical Jump for Volleyball: Training by Jade Cameron in TrainHeroic

Vertical Jump for Volleyball

Cameron Performance

Volleyball
Coach
Jade Cameron

As volleyball athletes we have no doubt in the advantage vertical height has. This program is for any athlete that wants to improve their vertical jump to help their spiking abilities, blocking, and overall lower body explosiveness.

If you've been training for years trying to improve your vertical, but can't seem to get the improvements, this 8 week program gives you the structure you need to get the gains. I get so many questions about vertical jumping and instead of answering each individually, I put it all here so every athlete can improve.

You'll train your approach technique, explosive and reactive strength. The technical drills in here will help you learn the best movements to optimize your approach and vertical, and the special strength/explosive training will help solidify the technique and enhance your jump. I created progressions to follow for strength and plyometric exercises to make sure you're ready and can get the most out of training.

If you're ready to start training smart and improve your vertical, this is the program for you.

Bodyweight options below!

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Jump Higher and Spike Harder
When you improve your vertical, not only are you contacting the ball a lot higher (better angles, more potential for power etc), but you'll also be getting a lot of energy from your approach. This energy goes into your vertical jump but also has a huge effect on your spike. The energy continues from the approach all the way to your spike, giving it more potential power.
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Improve Your Lower Body Explosiveness
A lot of the training for increasing your vertical jump will have a double effect. Because you're improving your lower body explosiveness, you'll also be improving your quickness and explosiveness on the court to get to balls and your positions faster.
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Develop the "Effortless" Spring
As you improve your vertical, your reactive strength will improve and you'll be able to get off the floor quicker and with more power. You'll make being explosive look easy!
Features
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Facebook Group Dedicated to VJFV
You will be added to the group with athletes on the same program where you can ask questions, receive feedback and share results.
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Recovery Protocols
Listed recovery protocols to improve adaptation to training and to get the best results.
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Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell and dumbbells // Resistance Bands / Cable Pulley Machine // Space to move and jump (full gym is good or 20mx20m) // Box to jump on and drop off (various heights recommended)
Recommended
Full weight room access // Trap Bar/Hex bar // Back Raise machine and Glute-ham-developer
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Development

Warm up

A

VJFV Warm up

Be smooth and rhythmic Hop complex after - pay attention to the time and intensity

CNS

B

CNS Warm up

Choose 1-2

Prep

C

3 way Hop Complex

30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.

Conditioning

D

Testing Vertical and Approach Jump

Look to the group for instructions/guidelines for testing

E1

Box Jumps

2 x 5

E2

Mini Pump Jumps

2 x 10

F1

Resisted Approach

2 x 10

F2

Assisted Approach

2 x 10

G

Continuous Squat Jumps

2 x 8

H1

Squat

1 x 15

H2

Heel Raise

1 x 20

H3

Seated Heel Raise

1 x 20

H4

Back Raise

1 x 20

H5

Reverse Sit Up

1 x 20

H6

Knee Extension

1 x 20

H7

Knee Flexion

1 x 20

Recovery

I

Recovery Protocols

- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage

Monday
Skill and Movement Quality

A

Approach Walks

3 x 1:00

B

Pawback Skips with Push off

2 x 2

Development

C

4-way Hip

15 each

D

Band Resisted Vertical Armswings

1 x 20

Development

E

Ankle/Hip Complex

Tuesday
Lower Body Development

Warm up

A

VJFV Warm up

Be smooth and rhythmic Hop complex after - pay attention to the time and intensity

CNS

B

CNS Warm up

Choose 1-2

Prep

C

3 way Hop Complex

30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.

D1

Forward Lunge - Band Resisted

2 x 10

D2

Band Resisted Block Leg Drive

2 x 10

E

Drop Jump

2 x 10

F

Continuous Split Squat Jumps

2 x 10

G

Brake Bound

2 x 10

H1

Isometric RFESS

2 x 10

H2

Glute-Ham-Gastroc Raise - back raise variation

2 x 10

Recovery

I

Recovery Protocols

- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage

Wednesday
Skill and Movement Quality

A

Approach Walks

3 x 1:00

B

Pawback Skips with Push off

2 x 2

Development

C

4-way Hip

15 each

D

Band Resisted Vertical Armswings

1 x 20

Development

E

Ankle/Hip Complex

Thursday
Lower Body Development

Warm up

A

VJFV Warm up

Be smooth and rhythmic Hop complex after - pay attention to the time and intensity

CNS

B

CNS Warm up

Choose 1-2

Prep

C

3 way Hop Complex

30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.

D1

Box Jumps

2 x 5

D2

Mini Pump Jumps

2 x 10

E1

Resisted Approach

2 x 10

E2

Assisted Approach

2 x 10

F

Continuous Squat Jumps

2 x 8

G1

Squat

1 x 15

G2

Heel Raise

1 x 20

G3

Seated Heel Raise

1 x 20

G4

Back Raise

1 x 20

G5

Reverse Sit Up

1 x 20

G6

Knee Extension

1 x 20

G7

Knee Flexion

1 x 20

Recovery

H

Recovery Protocols

- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage

Coach
coach-avatar Jade Cameron

Volleyball Performance Trainer - CPT, OTA-1

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Add Inches to Your Vertical

Get detailed and structured training to directly improve your vertical jump. You'll jump higher and be more explosive on the volleyball court. Look below for bodyweight options and other training programs for volleyball athletes!

Get Vertical Jump for Volleyball
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FAQs
What should I expect on an average training day?
For the first few weeks you'll have 3 days of introductory plyos/jumping exercises and strength development exercises, along 3-4 days of skill training. Each main workout should last about 45-60 minutes and the skill around 30 minutes. As you advance the training gets longer and more demanding.
When can I expect gains?
This is different for everyone. All levels can improve their vert. Beginners will see gains more quickly but "experienced" athletes may as well. Some don't realize just how much work their technique needs and don't have a well-developed foundation to put explosive training on.
Can I skip ahead in the program?
I don't recommend skipping the first few weeks. Following the program from start to finish will benefit all greatly. A better developed foundation will enhance the effects of the more advanced training. Skipping can lead to injury and less gains.
Can I repeat the program?
Yes! All my programs that you sign up for are available to you for a year. You can repeat the program for more gains or down the road after one of my other programs etc.
Can I re-do the first phase?
Yes! If you want to repeat the first 4 weeks of the program, that's a great idea, especially for younger/beginner athletes. If you're still getting gains, you can keep building and then advance later. Simply remove and re-add the program from your calendar.
When should I start the program? Can I do it in-season?
I recommend starting the program on a Sunday or Monday. This is a good way to set it up and keep it consistent throughout the week. Yes you can do this program in season. I give recommendations on how to do it if needed.
What if I have more questions?
Feel free to contact jade@cameronperformance.ca if you have any more questions/concerns!
What if I don't have a Vertec for testing?
I give athletes on this program access to a sheet to calculate their vertical jump height through video and flight time. It is graphed for visual effect.
The Proof
verified-athlete-avatar Arthur Szwarc

Pro Volleyball Player, Team Canada

Verified Athlete

"About Soar at Home Program: "The best part of the program to me was transitioning the home workouts to outdoors, and how every exercise and stretch was fitted to jumping mechanics and volleyball too""

verified-athlete-avatar Jannik Weber

Pro Volleyball Player, Germany

Verified Athlete

"1 on 1 Athlete: I feel stronger and better than before as a volleyball player. I would definitely recommend this training to anyone who is willing to put in the time to become a better player."

verified-athlete-avatar Javier Quintas Bergantiño

Volleyball Athlete, Spain

Verified Athlete

"1 on 1 Athlete: This was easily the most volleyball specific program that I could find anywhere else on the internet and I feel like it's perfect for those looking to improve their volleyball explosiveness and technique."

Vertical Jump for Volleyball