Vertical Jump Development Protocol

Strength & Power

12 minutesintermediateindividualphysical

Legend

player
ball
movement path

How it works

Increase standing and approach vertical jump through a structured plyometric and strength sequence tested against the net.

What you need

volleyball
net
jump measure (tape or Vertec)

Your focus

A higher vertical jump increases blocking reach, attack contact point, and jump serve velocity. Most youth athletes never train vertical jump systematically , they just hope to get higher naturally. A focused 4-week plyometric protocol produces measurable vertical gains and directly improves blocking and hitting performance.

Week 1–2: Depth drops, step off an 18-inch box, land, immediately jump vertically. 3 x 10.

Week 2–3: Approach jumps, 4-step approach with maximum arm swing, touching a height target at the net. 4 x 8.

Week 3–4: Single-leg jump squats, squat on one leg to 90 degrees, explode up, land controlled. 3 x 6 each leg.

Test vertical jump at the start and end of 4 weeks using a wall mark or Vertec; record improvement.

Goal

You're there when your standing vertical improves measurably by the end of the protocol, track it, see the work pay off.

Helpful cues

Depth drop, land and go, don't pause
Arm swing adds 4–6 inches to your jump, use it every time
Maximum effort on every rep, 80% effort gives 0% improvement

Adjust the challenge

Make it easier

Strip it back

Replace depth drops with squat jumps (no box) and reduce sets to 2 x 8 until landing mechanics are sound.

UpLVL it

Add the next challenge

Add a weighted vest (5% body weight) to approach jumps and squat jumps in weeks 3 and 4.

No account needed

Build a practice plan

Add drills, keep the plan in this browser, then share a link with your staff or parents.

This library helps you find the right drill. Inside UpLVL the right drill finds the player.

After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.