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How to Jump Higher in Volleyball and Basketball

Updated on January 10, 2022

How to Jump Higher Using 2 Squat Exercises

In this article, we will explain how to jump higher by using two effective squat training exercises. These techniques are useful for volleyball, basketball, and other sports that involve jumping.

Ultimately, the two best exercises for improving your vertical are the back squat and split squat. Read on to learn how to perform both of the squats correctly.

Correct body positioning is important when doing a back squat.
Correct body positioning is important when doing a back squat. | Source

How to Jump Higher with Back Squats

Most people are most familiar with the traditional back squat. It is one of the simplest and most effective methods to elevate your jump.

The back squat is also the best exercise for strengthening your lower body and for increasing explosive power. When you perform a back squat properly, you will target your glutes, hamstrings, and quadriceps.

If you do not have access to gym equipment, you can do standing back squats. However, using a squat rack with weights will be more worthwhile and beneficial over the longterm.

Training Tutorial 1: How to Do a Back Squat

The steps below outline how to do a proper back squat using a squat rack.

  1. Stand under the bar and grab the bar with both hands. Make sure your hands are wider than shoulder-width apart. Also, the bar should rest on the top of your shoulder muscles (or traps) and NOT on the back of your neck.
  2. Carefully take the bar off the rack and step back with your feet set shoulder-width apart. Holding a somewhat wider stance is better for balance and targeting the muscles. Note, your toes should point slightly outward and not straight forward.
  3. Face forward and begin the squat. As you bend down, move your hips back and make your chest tall. Your weight should be centered over the middle of your feet. Squat down until your quads and glutes are parallel to the floor. Go even slightly lower if you can.
  4. To complete the squat, drive upwards extending your hips and knees. Make your legs straight again to the initial start position. Remember to keep your feet stable on the floor without shifting forward or back.

Extra Tips on Back Squats

To improve your vertical, do at least 3 sets of 10 using moderate weight. Be careful not to overload the bar. If you are using heavier weight, it is always safer to have a spotter for extra support—and motivation.

Watch How to Do a Back Squat Correctly

Split squats will help increase your vertical in volleyball.
Split squats will help increase your vertical in volleyball. | Source

How to Jump Higher with Split Squats

Next, the second most effective method for learning how to jump higher is to do split squat exercises. It is otherwise known as the “Bulgarian” split squat.

Similar to the back squat, performing the split squat will also strengthen your glutes and quadriceps if done properly.

Training Tutorial 2: How to Do a Split Squat

The guidelines below highlight how to do a split squat in four simple steps. Note, dumbells are optional, but you will need a bench or chair to do this exercise.

  1. Stand with the bench (or chair) behind you. Put your right leg back and rest the top of your foot on the bench. Then, bend down so that your right knee touches the floor. Your left foot should be on the floor so that your left quad (and glute) are parallel to the floor.
  2. Now look forward. Your right knee on the ground should be aligned straight up with your torso at 180 degrees. Also, make sure that your left knee and foot are aligned at the same angle up from the floor.
  3. Stand up straight raising your body up from the ground squatting position.
  4. To finish the squat, lower your body down to the initial position.

Extra Tips on Split Squats

Remember to use proper form and continuous motion from step to step. For best results, do 3 sets of 10.

If you want to make the split squat more difficult, hold dumbbells in each hand as you move up and down. Furthermore, to increase the intensity, try holding the bottom position of the squat to work your muscles harder.

For this exercise, balance may be an issue for some people. Therefore, try doing the squat without weights at first. Then, as you gain confidence and achieve excellent form, use the dumbbells.

Watch How to Do a Bulgarian Split Squat

Conclusion and Key Takeaways

In sum, if your goal is to learn how to jump higher, then the back squat and split squat are the most effective training exercises.

Review the steps for each squat. Study the form and remember to start slow and avoid using heavy weights at first. Then, as you become more confident with your formation, start adding weight to your squat sets.

After training for a week, you will notice a significant improvement in your vertical.

Bonus Tips on How to Jump Higher

First, remember to watch the two videos below each squat training tutorial to get a better understanding of how to do both exercises.

For more information about improving your vertical, search for other training videos on YouTube. Plus, health and lifestyle resources on the web outline other useful techniques and workouts.

Finally, please leave a comment if you have advice on how to jump higher in volleyball, basketball, or other sports.

Improve your game on the basketball court by doing squats.
Improve your game on the basketball court by doing squats. | Source

POLL: Bulgarian Split Squats

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