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The IMPACT! Body Plan

Vollyball Player Looking for an Edge
Start by checking your posture. This is something you can do immediately to improve your jump height. Many young volleyball players aren't maximizing the height they have simply because they don't extend their arms all the way.
The following question was answered by Ryan Rogers, MS, CSCS, USWF I, Strength and Conditioning Coach at Fitness Quest 10.

I am a high school volleyball player looking to improve my vertical jump for better hitting and blocking. What types of things can I do that will help me?

Check your posture

This is something you can do immediately to improve your jump height. Many young volleyball players aren't maximizing the height they have simply because they don't extend their arms all the way. Make sure your arm is fully extended when you hit, and that you extend and penetrate when you block.

Strengthen your core
The abdominal and low back muscles are some of the most neglected areas of the body for improving explosive power. You can have the strongest legs around, but if your core is weak, it will take away from your jumping. Include planks, crunches, supermen, and other core exercises to develop your strength here.

Strengthen your legs
Just playing your sport isn't enough.  Before you can be a powerful jumper, you must build up your leg strength.  Including squats, different varieties of lunges, and step-ups into your program three times per week will help build some leg strength.

Jump
It sounds strange, but you need to practice jumping to be a good jumper. You must train your body to react quickly in order to make the most of your jump height. Include box jumps, approach jumps, and squat jumps two to three times per week to see your vertical jump improve.
 
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