8 weeks · 3x / week · Collegiate
Volleyball Jump Durability
Eight weeks for hitters who jump a hundred times a match and need knees and ankles that survive the season.
How to run it
- The problem is rarely peak jump height. It is the tenth jump of a rally in the fifth set.
- Track practice jumps. Two hours at the net is a plyometric session whether you programmed it or not.
- If a landing is loud or the knee dives inward, that rep does not count. Reset and repeat.
Springbak® note
Every approach ends in a hard plant on a wooden floor. Weber State force plate testing found athletes wearing Springsoles required more than twice the force to be displaced — that stability is what protects a plant leg on jump ninety.
Shop SpringsolesThe goal
Hold approach jump height from set one to set five, with no drop-off in the back half of the season.
How it progresses
Phase 1 · Weeks 1-3
Landing mechanics and posterior chain capacity. Volume low, quality absolute.
Phase 2 · Weeks 4-6
Repeat-jump capacity — clusters that look like a long rally.
Phase 3 · Weeks 7-8
Taper and retest jump one versus jump ten.
What you test
- Approach jump — fresh
- Best of three, at the start of a session.
- Jump 1 vs jump 10
- Ten approach jumps on 15s. Compare first and last. Under 5% drop is the target.
- Single-leg hop and stick
- Three per leg. Any wobble means keep phase 1 going.
What you need
- Barbell
- Bands
- Box
- Wall-mark or Vertec
The week
Day 1
Landing and eccentric
Depth drop to stick
Silent landings only
5 x 3
Slow eccentric squat
Four seconds down
4 x 5
Nordic curl
3 x 5
Tibialis raise
3 x 15
Day 2
Repeat jump capacity
Approach jump clusters
4 x 5 on 15s
Block jump series
4 x 6
Trap bar deadlift
4 x 3 @ 80%
Calf iso hold
3 x 30s
Day 3
Single leg and shoulder
Single-leg hop and stick
4 x 4 per leg
Rear-foot elevated split squat
3 x 6 per leg
Band external rotation
3 x 12 per arm
Copenhagen plank
3 x 20s per side
Questions about this block
I already jump all day in practice. Do I need jump training?
You need less volume, more quality. This block deliberately keeps total jumps low and spends the effort on landings and posterior chain strength.
What if my knees already hurt?
Stay in phase 1 for the full eight weeks and see a clinician. Isometrics and eccentric loading belong in that conversation, not more jumping.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Volleyball and strength work is exactly what belongs in off-season.
- Written for Volleyball
- Fits off-season
Option 2 · 8 weeks · 3x / week
Vertical Jump Block
Add 2-4 inches to approach vertical through force production and a stable plant.
Why this fits · We ranked this here because it was written for Volleyball and jump work is exactly what belongs in off-season.
- Written for Volleyball
- Fits off-season
Option 3 · 7 weeks · 3x / week
Volleyball Serve & Approach Power
Add 2-4 inches to the approach jump and increase jump-serve speed without losing the line.
Why this fits · We ranked this here because it was written for Volleyball and power work is exactly what belongs in off-season.
- Written for Volleyball
- Fits off-season