Volleyball: One Special Exercise for the Highest Jump

Sometimes Volleyball is simple - the highest jumper wins. Jump serving, blocking and hitting all depends on achieving the highest possible jump.

There are a few basic movements that increase your vertical jump. My experience with the best players in the world has proven that one exercise stands out amongst all others- the pause squat. Add this exercise to your routine and you will literally take your game to a new height.

Why?
On the attack, the hitter has an approach to the net. From the back, there is a complete run-up which gives the hitter a tremendous amount of momentum for the "kill." At the net, a one step rocking motion, as slight as it may seem, is still a big advantage. Why? Because on defense the blockers are in a paused half-squat position reading the setters and hitters. The highest vertical jump relies upon a rhythmic, down and up (counter movement) action which the defense is not afforded in a paused position. When training for strength- and endurance if necessary- out of a paused half-squat position is not only volleyball specific but valuable for jumping ability.

Technique
Regular squats or leg presses are necessary to build basic strength. Ninety degree knee flexion is the most efficient range of motion for the strongest output for either movement. Taking these basic movements to the next level is the next step to becoming the best volleyball player possible. However, the next level cannot be achieved until a good strength foundation is built with regular squats or leg presses.

To begin, choose a very light weight, about 30%-40% of your one repetition best. You might want to practice with an unloaded Olympic bar before you add weight. Descend into the half-squat position as if to execute a regular squat. Upon reaching the 90 degree angle, pause for a one-count before rising. Regular squatting technique demands a tight mid-section, slightly arched back and eyes looking straight ahead. It is particularly important to follow the same technique while in the paused position because it is easy to relax the mid-section prior to rising which could cause serious back injury.

Leg Pressing as an Alternative
If you have limitations that make squatting risky, the Leg Press is a prefect alternative. Technically, attention to the mid-section is the same during the pause at the 90 degree angle.. Foot placement is important so that the movement does not begin with the knee angle less than 90 degrees.

Endurance or Strength
Pause squatting one to two times per week will give you the positive results you need. It should go without saying that pause squats should be performed on leg day following regular squats.

For strength, 3-5 sets of 3-5 repetitions will get the job done. Endurance will require 3-5 sets of 5-10 repetitions depending on the time of the year and whether or not the regular squat program is high repetition. Pause squatting after high repetition regular squatting, might produce too much fatigue and hinder good technique. In this instance your state of fatigue dictates your pause squat program.

In-Season
The training in the off-season might vary in repetition range. During the competitive season it is particularly important to maintain low repetition programming. Low repetition programming will develop or maintain strength and at the same time limit the amount of fatigue as a result of training. When the training is light the repetitions should still remain low.

The Pause Squat is a movement related exercise for volleyball but has the potential benefits for many other sports. Although there are many other exercises that are traditionally used to increase vertical jumping ability the pause squat is unique to volleyball in that it perfectly mimics the common position taken prior to jumping actions at the net. This is an excellent exercise to supplement a basic leg strengthening program for volleyball.