Vertical jump program
Volleyball jump training that actually adds centimeters
Random plyometric circuits don't move the needle. VolleyLab uses an 8-week block of progressive strength, reactive plyometrics, and structured recovery — the same framework used by college and pro strength coaches.
The 8-week structure
Weeks 1–2 · Base
Movement quality, single-leg strength, low-intensity jumps to teach clean landings.
Weeks 3–4 · Strength
Trap-bar deadlifts, split squats, RDLs. The foundation everything else stands on.
Weeks 5–6 · Plyometrics
Depth jumps and approach jumps — reactive strength, short contact times.
Weeks 7–8 · Peak
Fewer, sharper contacts. Deload. Retest your vertical against week-1 numbers.
What you get
- Structured 8-week volleyball-specific vertical program
- Auto-adjusted for your court schedule and recovery
- Video-cued exercises so form never breaks down
- Built-in retest protocol every 2 weeks
- Warm-ups and cooldowns included in every session