How Volleyball Players Can Increase Their Vertical Jump
(Without Destroying Their Knees in the Process)
Volleyball is a sport built on one thing: jumping.
Blocking. Hitting. Serving.
If you can’t get off the ground, you’re playing at a disadvantage.
The problem?
Most volleyball players try to increase their vertical jump in ways that actually increase injury risk, especially to the knees and Achilles.
At Frey Performance Coaching, we take a different approach.
We don’t just chase higher numbers.
We build athletes who can jump higher and keep jumping for years.
Let’s break down what actually works.
The Truth About Vertical Jump in Volleyball
Your vertical jump is not just about “leg strength.”
It is the result of four systems working together:
- Force production – How much force you can create
- Rate of force development – How fast you can create it
- Tendon stiffness & elasticity – How well your body stores and releases energy
- Movement efficiency – How cleanly you apply force through your body
Most programs only train #1.
That’s why athletes get stronger…
but still don’t jump higher.
Or worse — they jump higher briefly and then get hurt.
Step 1: Build Real Strength (Not Just More Jumps)
If you want to jump higher, you must first be able to produce force.
That means structured strength training focused on:
- Squats and split squats
- Hip hinges (deadlifts, RDLs)
- Posterior chain development
- Single-leg strength
This is not about maxing out every week.
It’s about building a foundation that allows your body to handle the forces of jumping and landing — which can be 6–8x bodyweight every time you hit the ground.
If you skip this step, your body will borrow stress from your knees and tendons.
That’s where jumper’s knee starts.
Step 2: Train Tendons, Not Just Muscles
Here’s what most athletes never get told:
Muscles adapt quickly.
Tendons adapt slowly.
When training volume increases faster than tendon capacity, pain follows.
That’s why volleyball players often feel:
- Knee pain
- Achilles pain
- Patellar tendon soreness
To fix this, training must include:
- Isometric loading
- Slow, controlled strength work
- Gradual exposure to plyometrics
This builds tendon tolerance, not just muscle size.
Jumping higher without tendon preparation is like putting racing tires on a car with bad brakes.
Step 3: Develop Explosive Power (At the Right Time)
Only after strength and tendon capacity are built should explosive training increase.
This includes:
- Jumps
- Bounds
- Med ball throws
- Olympic-style lifts (when appropriate)
The goal is to convert strength into usable power.
More is not better here.
Quality, intent, and timing matter far more than volume.
Step 4: Learn How to Land
Most volleyball players train how to jump.
Very few train how to land.
Landing mechanics directly affect:
- Knee health
- Tendon stress
- Injury risk
- Long-term performance
At FPC, we coach:
- Proper hip loading
- Knee tracking
- Trunk control
- Deceleration strength
Better landings = less pain = more training consistency.
Consistency is what actually raises your vertical long-term.
The Biggest Mistake Volleyball Players Make
Trying to jump more to jump higher.
Extra jumps on top of:
- Practice
- Games
- Camps
- Tournaments
…without addressing strength and tissue capacity is a recipe for breakdown.
If your knees already hurt, more jumping is not the answer.
Better preparation is.
What We Do Differently at Frey Performance Coaching
We don’t run generic jump programs.
We:
- Assess how your body produces force
- Identify weak links
- Build tissue tolerance first
- Progress explosiveness strategically
- Protect your ability to play long-term
Our goal isn’t just a higher vertical this season.
It’s keeping you off the surgical table and on the court.
Want to Jump Higher Without Chronic Knee Pain?
If you’re a volleyball athlete (or parent of one) and want:
- Higher jumps
- Stronger legs
- Healthier knees
- Fewer missed practices
We start with a Performance & Injury Risk Assessment.
No guesswork.
No random programs.
Just clarity and a plan.
👉 Book your assessment today and train the right way.