Techniques to Improve Hitting and Vertical Jump


May 29, 2024By Volleyball Paradise Club


Are you looking to become an offensive powerhouse on the volleyball court? Enhancing your hitting power and vertical leap is crucial for making explosive plays and dominating your opponents. In this blog post, we'll dive into three dynamic exercises designed to elevate your performance: Potentiated Squat Jumps, Hip Torque Drills, and Block Jumps. These drills focus on building the strength and explosive power needed for powerful spikes and high-reaching blocks. Get ready to unleash your full potential and take your game to new heights!

Potentiated Squat Jumps

Explanation: This video focuses on potentiated squat jumps to increase vertical jump height.

Key Focuses:

- Use weights to simulate additional resistance.
- Lean forward onto the balls of the feet, release the weight, and explode upward.

Muscles Involved: Leg muscles (quadriceps, hamstrings, calves), glutes, and core muscles.

Hip Torque Drill for Hitting Power

Explanation: This video demonstrates a drill to increase hitting power through improved hip torque.

Key Focuses:

- Use a resistance band to mimic the hitting motion.
- Focus on hip opening and shoulder movement.

Muscles Involved: Hip muscles, core muscles, shoulder muscles, and arm muscles (biceps, triceps).

Isometric Explosive Squats

Explanation: This video emphasizes isometric explosive squats to increase explosiveness for blocking and hitting.

Key Focuses:

- Perform squats to a 90-degree angle and explode upward.
- Squeeze abs to glutes at the top of the movement.

Muscles Involved: Glutes, quadriceps, hamstrings, hip muscles, and core muscles.

Video 9: Block Jumps

Explanation: This video focuses on block jumps to improve blocking technique and explosiveness.

Key Focuses:
- Use low and higher loads to find the most explosive feeling.
- Extend jumps through glutes, calves, and toes.

Muscles Involved: Glutes, calves, quadriceps, hamstrings, and core muscles

Video 10: Nordics for Posterior Chain Strength

Explanation: This video emphasizes strengthening the posterior chain muscles, crucial for beach volleyball movements.

Key Focuses:
- Perform Nordics to strengthen glutes, hamstrings, lower back, and calves.
- Maintain a straight body posture and squeeze glutes.

Muscles Involved: Glutes, hamstrings, lower back muscles, and calves.


Incorporating these exercises into your training regimen will significantly improve your hitting power and vertical jump. By focusing on building leg strength, hip torque, and explosive movements, you'll become a more formidable player capable of making game-changing plays. Remember, consistency is key—regular practice of these drills will lead to noticeable improvements on the court. Start today, and watch as you soar higher and hit harder than ever before. Your journey to becoming a volleyball powerhouse begins now!