Want to jump higher? Start here: 3 bodyweight exercises

If you play volleyball you know how much the jump matters. Whether you want to spike over the block, block more aggressively or just get to the ball first, your vertical makes the difference. And you don't necessarily need a gym or expensive equipment: three bodyweight exercises are enough, easy to slot into any routine, even at home.

Before you start: take the measurement

Do the jump test now, before your first session, and write the number down. It takes two minutes and it's free. Without a starting value, three weeks from now you won't be able to say whether these exercises worked or whether it just feels that way.

The 3 exercises to start from

1. Squat jump

Goal: explosive leg power.

• Start in a squat position, knees bent to about 90°
• Arms behind you, then drive up hard
• Jump as high as you can while holding your posture
• Land softly and go again after 1-2 seconds

3 sets of 8 reps. The pause between jumps isn't wasted time: it's there so every rep is maximal. String them together back to back and you're training endurance, not power.

2. Alternating jumping lunges

Goal: single-leg strength and coordination.

• Start in a lunge, one leg forward and one back
• Jump up and switch legs in the air
• Land in the opposite position and repeat
• Chest tall, and use your arms to drive

3 sets of 6 jumps per leg (12 total). You need them because in volleyball you rarely take off with perfectly symmetrical legs.

3. Isometric wall sit

Goal: muscular endurance and stability.

• Put your back against a wall
• Slide down until your knees are at 90°
• Hold the position under tension, without moving

3 sets of 30-45 seconds. It won't make you jump higher on its own, but it builds the knee resilience that absorbs every landing.

When to do them

Twice a week, at the end of training or on days you're not in the gym. To keep progressing, add reps or time week by week: without progression the body adapts and stops improving.

One rule beats all the others: explosive exercises are done fresh. Tack them onto the end of a two-hour match and jump quality collapses — you're training something else.

How to track progress

1. Measure your vertical jump before you start, with the free online test
2. Follow the cycle for at least 3-4 weeks, consistently
3. Redo the test under the same conditions: same shoes, same surface, rested

If the number doesn't move, it isn't your fault: it means you need more load or different programming — and at least you know, instead of carrying on blind.

These three exercises are a start, not a program

They're fine to get going, but after a few weeks the body gets used to them and you need load progression, alternation between strength and plyometrics, and recovery management.

The JHP subscription gives you 13 programs with day-by-day plans, video for every exercise and WhatsApp support, at €99/year. To carry on from here:

• Jump Higher Program — 10 weeks bodyweight, the natural follow-on from these three exercises (€60)
• Jumping Monster — 14 days of intensive plyometrics, 116 exercises (€40)
• JHP Gym Edition — for when you get to the weight room (€60)