Vertical Jump Power · Medicine Ball
One training setup with one reference photo and grouped progressions.
Your exercise in three steps
Vertical Jump Power · Medicine Ball
Context photo; the steps describe this exercise.
Three vector instruction panels for offline use. The reference photograph is not included.
Real volleyball-practice reference photograph. The optional equipment may not be pictured; follow the exact setup instructions below.
Vertical Jump Power
Improve volleyball takeoff quality without excess jump volume.
Equipment: Medicine Ball
Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.
2 progression variations available
Practical on-court execution
Starting coaching cues to adapt for player level, squad size and readiness.
Technical / tactical target
Improve volleyball takeoff quality without excess jump volume.
Court and equipment
Stable court surface, clear overhead space and floor markers.
Use a light ball for controlled passes or trunk preparation; no overhead maximal throws.
Progressive steps
- Start from balanced countermovement with coordinated arm swing.
- Extend ankle, knee and hip without moving into the net.
- Land and reset completely; compare contact quality, not guess height.
4 sets × 3 quality jumps; 1:4 work/recovery.
Landing and takeoff location repeatable across reps.
No maximal jump test without warm-up and individual readiness.
Progressions of this setup
Each link changes a constraint within this same exercise. Variations do not create duplicate photograph cards or inflate the setup count.