The best way to increase your vertical is to simply jump.
Jumping exercises such as continuous vertical jumps, single leg vertical jumps, pike jumps, and split squat jumps should be used in training. Make sure you have your approach jump as part of your training in order to develop a consistent approach and train your nervous system.
Skips, hops, and other fast feet type movements using dot mat drills or agility ladders are good for improving foot speed and agility. Foot speed is important to help utilize the elastic energy that is stored in muscles and the stretch reflex mechanism that's used by the bodys nervous system. Training to utilize elastic energy and the stretch reflex is known as jump training or plyometrics.
The jumps and fast feet movements should be done quickly and explosively. The vertical jump test is commonly referred to as the ultimate test of of explosive power. So obviously, when training to increase your vertical, jump as quickly and as strongly as you can.
Generally, you could say jumping high is influenced by two things...
1. explosive power (your ability to utilize the stored energy and the stretch reflex)
2. strength (1RM strength - your squat or deadlift max)
You can easily do a self test to see if you have a major weakness of one of these two.
Volleyball Weight Training Strength Tests - 1RM, Vertical Jump, Agility, etc.
For example, if you can't squat the same amount of weight as you weigh, focus on increasing your squat 1RM. First make a goal to squat your body weight. Then make a goal to squat 1.5 times your body weight. Eventually work up to 2 times your body weight and you'll be flying high. Do the same with deadlifts.
Another test is to compare your standing vertical jump to your approach jump. If the two jump heights are about the same, you need to increase your elasticity with jump training, plyometrics, or explosive weight training such as power cleans, kettlebells, medicine ball training, etc.
If your approach jump height is 6 or 7 inches higher than your standing vertical jump, you are probably utilizing stored energy and the stretch reflex really well, so you should mainly focus on increasing maximal strength.
Squats and deadlifts are the two most important strength exercises to increase the vertical jump. Deadlifts are often left out of training because they aren't exciting and people really don't understand the importance of them. Leaving them out of training is usually a big mistake. Since they are commonly left out, increasing your deadlift strength is probably the easiest and quickest way to increase your vertical jump.
Strength training is a fairly quick way for an untrained athlete to gain strength in a short time compared to an advanced athlete.
Untrained athletes will get good results from just about any kind of weight training program because an untrained athlete will increase strength just from the nervous system learning the movements.
This is why performing jumping exercises is so important. Like weight training, with each jump, you are training your nervous system to work more efficiently.
hope this helps,
Dennis
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