This post came out of the Irrational Fitness archives, having first been published in May of 2012. It seemed worth saving given the results it got.

So over a year ago now we built some programming for the u17 Dino’s volleyball team. The program was followed by a couple of the guys religiously and the results were even better than expected. With two of the players actually adding 16 inches of vert to their jump. This is a massive gain regardless of who made it, but even more impressive for an experienced volleyball player. I certainly wouldn’t promise that kind of gain in terms of vertical jumping, but the program has been vetted. It works.

This video stands as my explanation of how to accomplish the exercises in the vert program. Any issues or problems can be sent on to info@ascensioncalgary.com.

0a leg swings 10, 10, 10
0b Squats 10, 10, 10
0c Jump lunges 10, 10, 10

1a Vertical Jump 3-5, 3-5, 3-5, 3-5, 3-5
1b Squat Jump 3-5, 3-5, 3-5, 3-5, 3-5
1c Long Jump 3-5, 3-5, 3-5, 3-5, 3-5
1d Calf Jump 3-5, 3-5, 3-5, 3-5, 3-5

2a Box rebound 5, 5, 5, 5, 5

3a Hockey Jump 3-5, 3-5, 3-5, 3-5, 3-5 per side
3b One leg box drive 3-5, 3-5, 3-5, 3-5, 3-5 per side
3c Lateral tuck jump 3-5, 3-5, 3-5, 3-5, 3-5