How do I improve my volleyball jump; Help!?

I need to improve my jump for volleyball this summer and i am only 5'3 so i need definite height; help would be greatly appreciated; K Thanks!

hehe. i am also 5'3..lol..and i've been playing vball for a while..so i'll let you kno what i do to be able to spike REALLY good (jumping)..i am short but im one of the only girls that can play with the guys and spike on their net (which is REALLY high, it comes up to my chin when im at it)..

1st..i run..running is always good for any sport!! you can do long distance but dont forget to train for short aswell..seeing as vball you dont run long distances..only short ones..

2nd.. train your CORE! (abs)..i *usually* (when i was in better shape) did 300 crunches a day..make sure you do them properly..you cant play any sport without a fit CORE!..lol..

3rd...lift weights..do some squats and dead lift..then do some hamstrings (KEY to where you get your jump= hamstrings)..its the weight machine where you lay on your stomach and pull the weights up with your leggs to your butt..

4th..do some wall sits if you cant find a gym..make sure your legs are 90 degrees..also the wall jumps work aswell..but what i found was what we call 'boxes' where we have not literally boxes but hhmm..stools? where we would use our approach (vball) and jump up..this makes your jump more vertical than horizontal..lol..you can use a chair but make sure that once you ace one heighth challenge yourself to another..i have many scars because of this..

5th. BLEACHERS!!! aka bunbusters! i always hated them but hey..i could freaking jump mann!! go to your stadium (hs is good) and start from the first steps go up..run over to the next set and go down then back up..do this for ALL the steps, after you finish run down the steps to the track do a lap and restart once you get back to your homeside where you started..8 of these make a set!

6th..hhmm..oh yesss..stretching is KEY! you must be flexible..while you work your hamstrings be sure to THOUROLY(sp) stretch them..you should be VERY flexible in your hamstrings (which im sooo nott, but stretching makes you more flexible)..hhmm

7th...say your at home do some lunges..your jump mainly comes from your hamstrings and buttocks muscle! oh and can do some 'heal'-ups..find a fence where you can hang onto..and go onto your toes..do ten slow ones..meaning go onto your toes and lift your heal so that your calve flex's..then after ten good slow ones do 50 fast..after that point your toes inward (this works a different part of the calve) and repeat..then after that..point your toes outward and repeat..

Hope all of this works..you dont have to do all of it EVERY DAY! thats why there is alot..so you can switch it up..but i'd suggest you work your core ALOT! it is keyyyy for serving over hand and spiking good. :]

G'Luck!! Source(s): what i do! :]

What I like to do on my spare time is to jump against a wall AT LEAST 50 times. It helps build stamina, strength, and will allow you to practice your jump. =)
i run up steep hills and stairs in helps you get a lot more hight
Wall jumps....in case you don't know what that is, it's when you stand against a wall and jump as high as you can without bending down. Then do some where you bend down, then jump. We came from a small school, so we only have a few tall girls. Anyways our coach makes us do the first ones I told you about for a minute without stopping (or 2 if she's mad at us) and the second one for a minutes whenever she blows our whistle. It's really hard at first, but it gets easier. It really helps. Trust me. (It gives you really nice calfs too.) You can also stand on a sturdy box, jump off of it into some sand, and as soon as you hit the sand, jump as high as you can.
conditioning, workng out [especially on the legs], wall jumps, ankle weights, tuck jumps...stuff like that. maybe ask your coach what you can do.
when you're on the court, try to get down as low as you can (squatting) it helps you get more height later in the jump~try the excercises mentioned by other users too~you can't jump well if you don't have the muscles! good luck!

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