Vertical jump in volleyball vs basketball is a debatable topic as both sports require considerable amount of lower body strength.
Nonetheless, as compared to the high vertical required in the sport of basketball, volleyball is spared of this wrath.
In simpler words, although you need to jump high in volleyball, the jump required is not as high as you need to jump in basketball. If you are of average height (say, 5 feet 10 inches) then, the vertical jump required to dunk a ball should be 30 inches.
You do not need to jump that high while getting the volleyball to cross the net. Even blocking or spiking does not need the volleyball player to soar high it the air.
Well, this is just the basic difference between the vertical jumps needed in both these sports. There is more (and this) I shall discuss as we proceed with the article.
Vertical Jump in Volleyball vs Basketball Article Contents:
1) What is Vertical Jump in Volleyball?
2) How is Vertical Jump in Volleyball Measured?
3) What is a Good Vertical Jump in Volleyball?
4) What is the Importance of Vertical Jump in Volleyball?
5) What is Vertical Jump in Basketball & is it Different from Vertical Jump in Volleyball?
6) How does Vertical Jump Help a Basketball Player?
7) How to Increase Your Vertical Jump for both Volleyball & Basketball?
8) Vertical Jump Volleyball Vs Basketball – Conclusive Analysis
What is Vertical Jump in Volleyball?
Vertical jump in the game of volleyball is all about soaring high in the air in an explosive fashion. This movement is dependent on the strength in your lower body. The vertical jump is backed by the muscles of the lower back, the hip as well as your arms.
When you jump high in the air, you are able to anticipate and block the volleyball that is coming towards you from the other side. It helps you spike or bump the ball easily. You can even smash the ball if needed.
Unless you have the much needed ‘natural athletic ability’ to jump high (from a static position), you need to practice vertical jumps. The fast as well as the slow twitch muscle fibers in the lower body tend to propel you to achieve that explosiveness.
In simple words, the ability to leap high in the air vertically without a run-up is termed as a vertical jump in volleyball. You do bend your knees (ever so slightly) to achieve that explosive power (needed to jump high in the air).
How is Vertical Jump in Volleyball Measured?
In the game of volleyball or any other sport for that matter, measuring a vertical jump is same. I mean, there are two different processes or methods to measure a vertical jump. The same rules apply when you measure a vertical for basketball.
The Equipment You Need:
@ You need a space that has a wall. The wall needs to be at least 20 feet in height and NOT white in color.
@ You would also need some chalk.
@ Last but not the least, you need a measuring tape.
Measuring the Standing Reach in Volleyball:
@ Stand next to the wall. Basically, shoulder should be touching the wall.
@ Your body should be positioned adjacent to the wall. Your dominant arm needs to be towards (facing) the wall.
@ Rub some chalk onto the fingers of your dominant arm.
@ Now stand straight and raise your good arm as high as you possibly can.
@ Mark the highest point using the chalk rubbed onto your fingertips.
@ Step back and pick up the measurement tape. From the ground, measure the distance all the way up till the mark your fingertips left on the wall.
@ The distance thus measured shall be your standing reach in volleyball.
Measuring the Highest Vertical Reach in Volleyball:
@ In order to measure your vertical jump, you need to first measure your highest jump reach.
@ For that, you first stand against the wall (leaving a few inches between the wall and your feet).
@ Smear some chalk onto the fingertips of your dominant arm.
@ Place your body sideways to the wall. Now bend your body at the knees and push your arms slightly backwards.
@ Deriving power from your legs and hips, drive your body upwards. Use both the arms as a propelling force (you may choose not to use your arms as well).
@ As your body soars in the air, raise the dominant arm as high as you possibly can in a vertical manner.
@ Touch the wall at the highest point thereby marking the highest point via the chalk smearing your fingertips.
@ Measure the distance from the ground to the highest point using a measuring tape. The result is your highest jump reach.
Calculating the Vertical Jump in Basketball:
In order to calculate the vertical jump, you need to simply subtract your ‘highest jump height’ with your ‘highest standing reach’. The difference between the two is termed as your vertical jump. This measurement is usually in inches.
What is a Good Vertical Jump in Volleyball?
Apart from a good height (with the average expectation being 6 feet), a volleyball player also needs a good vertical jump. Both men and women have different vertical jumps to consider (for obvious reasons).
Good Vertical Jump for Men Volleyball Players:
When you talk of men volleyball players then, the minimum height that you take into consideration is 6 feet. If you are playing for the top division then, you need to be anywhere in between 6 foot 3 inches and 6 foot 5 inches.
You need a good vertical jump in order to achieve a good block jump. Even an approach jump in volleyball expects the player to soar high in the air. In case you opt for an attack jump then, a sound vertical jump is vital for a male volleyball player.
For male volleyball players, a good vertical jump should be in between 27 inches to 35 inches. This is over and above the 6 foot plus height that a male volleyball player is expected to carry.
Good Vertical Jump for Female Volleyball Players:
It has been stated by several coaches across the globe that the overall explosive strength of women volleyball players is half as compared to the overall strength of male volleyball players.
Regardless of how the jump is delivered (counter-movement, squat or spike the ball), jumping high in the air from a static position is vital in volleyball.
For a female volleyball player, an ideal vertical jump from either a squat or a counter-movement position would be close to 19 inches. Anything above the 19 inch mark is considered to be an excellent vertical jump for a woman playing volleyball.
What is the Importance of Vertical Jump in Volleyball?
Keeping in mind that the net of a volleyball court stands close to eight feet in height, blocking or spiking the ball (leave aside the smash) needs the players to enjoy a high vertical leap.
Here is why a vertical jump is so important for volleyball players:
The Ability to Block the Ball:
Regardless of whether you are 6 foot tall or 4 inches in height or taller, you need to still jump high in the air to block the ball (that is surging towards your court at high speeds).
So, a vertical jump shall ensure that you are able to achieve that explosive strength needed to lunge at the incoming ball. You can then easily block it and return it back to the opponent’s court.
Agility to Serve the Volleyball:
Vertical jumps add the missing spring that is required to execute a serve. You need to spring high in their air without bending your knees. So, the kinetic energy needed to achieve that spring can only come from regular vertical jumps.
Passing & Setting a Shot:
Volleyball is not all about smashing the ball to the other court. It is a play that requires you to pass it to other team players. This is also called ‘setting up’ a shot.
The spring that is needed to achieve this is delivered via your thigh and calf muscles. To achieve the stimulation in your muscle fibers, you need to exercise them correctly. Vertical jumps helps a player achieve this aim.
Digging and Spiking the Volleyball:
When you need to scramble to the ground at breakneck speed to dig the ball then, the muscles of your lower body come to play. Also, when you need to get back up in a jiffy and jump high to spike the ball then again, your glutes, hamstring and calves play a major role.
The Stamina Needed to Last the Game:
The game of volleyball lasts one hour (on an average). The game can also last an hour and a half (depending on the total number of sets to be played in the game).
It is also volatile in nature wherein the players need to be agile. They are always moving around the court (jumping, scrambling, sprawling, soaring in the air etc.) This stamina to last such a physically demanding game comes from practicing regular vertical jumps.
Joint and Muscle Wear & Tear:
When you practice vertical jump regularly, you also boost your joint and bone health. The bone mass has been known to increase in athletes performing vertical jumps regularly.
So, the natural wear and tear of the bones, joints and connective tissues (which is also a part and parcel of playing volleyball) is minimized to a great extent when you include vertical jumps in your workout routine.
What is Vertical Jump in Basketball & is it Different from Vertical Jump in Volleyball?
Vertical jump in the game of basketball is of vital importance. It gives the explosive edge to the basketball player. This explosiveness is needed to excel in the game. It is all about improving the explosiveness of the concerned basketball player.
Over here, the lower body is engaged and strengthened when the player lunges high in the air.
The jump is similar to the vertical jump performed by volleyball players. So, there is no difference whatsoever. The technique used to perform a vertical jump in basketball is the same as the technique used in volleyball.
How does Vertical Jump Help a Basketball Player?
As I have mentioned in the above paragraphs, the measurement and procedure of vertical jump in basketball is similar to volleyball. So, there is no difference whatsoever in the technique and style. How much vertical jump is needed to dunk in basketball is a good question yet, it is not ‘the-all end-all’ for becoming a better basketball player. I would instead like to discuss ‘how vertical jump can assist a basketball player’.
Well, here are a few ways a vertical jump benefits the player:
It helps You Dunk the Ball with Ease:
The biggest advantage of performing vertical jumps in basketball is to develop the muscles of the lower body. When you have strong thigh and calf muscles, you can jump really high (in the air) from a static position. This in turn allows the concerned player to dunk the ball home with ease.
Your Height No Longer Matters:
It is a well-known fact that the average height of male basketball players in the NBA is 6 foot 7 inches. In case you cannot make that height (owing to obvious reasons) but you play really well, how can you bridge this gap?
Simply put, if you are 6 foot tall and you wish to complete against a basketball player that is 6 foot 7 inches tall. Well, for that you need to possess exceptional athletic abilities.
Vertical jumps can help you achieve this goal with utmost ease. You not only manage to jump higher, you are also able to dunk and block a pass better than the taller player. The rest depends on your basketball playing skills.
No More Aches and Pains:
Basketball players play a rough game that takes a toll on their physical health and well being. Aches and pains in the bone and muscle are but obvious. Sticking with medications is not the best choice at hand.
This is why, basketball players need a workout system that helps them repair the damage done while playing naturally. Vertical jumps are one such exercise routine that enables players to heal naturally.
By strengthening the joints and ligaments, vertical jumps make your joint and muscles stronger. They also strengthen your bone mass thereby allowing you to minimize the natural mineral loss in bones.
Better Chance of Getting Drafted:
Vertical jumps in basketball tend to make you a better player. By developing your athletic abilities, vertical jumping tends to maximize your playing abilities.
So, even though you may be shorter in height, your superior athletic abilities can help you win a spot in the college team. You can block a pass, pass the ball better and dunk faster. All this is owing to you performing vertical jumps regularly.
How to Increase Your Vertical Jump for both Volleyball & Basketball?
Whichever the sport may be (either basketball or volleyball) vertical jumps are one of the best possible means of excelling in the game. But…what to do if you do not have a naturally good vertical jump? Well, you need to improve.
Here are a few simple ways that actually work:
Weighted Jump Squats:
A great way to develop your hamstrings and glutes is by exercising your thighs. While weighted squats are a common exercise form, it is best suited for developing muscle mass.
What you really need in volleyball and basketball is explosive strength. To achieve the explosiveness in your lower body, hold two dumbbells in each hand and jump high in the air.
These are also known as weighted squat jumps. The motion/action is the same as performing a vertical jump. The difference lies in the ‘added weights’ that you carry in the form of dumbbells.
To further strengthen your slow twitch as well as fast twitch muscle fibers, you should include plyometric training into your schedule. The inclusion of frog jumps, skater lunge, donkey kick and even lunge jumps shall help.
Do not over-train so as to avoid muscle fatigue. Performing plyometric training three times a week is ideal for improving your vertical jump.
Bench Hops from Side to Side:
Another great exercise to increase the suppleness, agility and strength in your legs and hips is bench hops. Standing next to an exercise bench, simply hop onto its flat surface.
When both feet are planted onto the bench, hop to the other side. Immediately squat and lunge back to the bench. Go to the other side and repeat the process till you are tired.
This exercise allows you to develop explosiveness in your lower body. It also helps you develop body balance. Of course, it helps in making you more agile as well.
Work on Your Calf Strength:
By working on your calf, you tend to develop explosive strength in your lower body. Single leg calf raise is an ideal way to achieve this aim. Weighted calf raise is yet another way. Use a pair of dumbbells for the same.
In case you are up to it then, opt for rope jumps as well. Not only do they develop your calf strength, they also strengthen your feet. After all, your feet are responsible for delivering the much needed ‘spring-action’ in your vertical jump.
Weighted Stair Climbs:
Yes another effective exercise form to strengthen your hamstrings, glutes, calves, lower back and arms, is climbing stairs. Nonetheless, there is a slight difference to this technique.
You need to hold a pair of dumbbells in each arm. Thereafter, you need to climb stairs. Make sure you proceed slowly ensuring that you feel each and every step on the way up.
While climbing down the stairs, you need to once again go real slow. Allow the added weights to work on your fast twitch muscle fibers. This in turn shall permit your thigh to develop the much needed ‘explosive power’.
Vertical jump in basketball vs vertical jump in volleyball has no significant difference. With special regards to the techniques, there is absolutely no difference at all.
The only difference that does lie is in the form of its usage. While in basketball, you need to jump higher as you need to dunk the ball, in volleyball, you don’t need to soar all that high in the air. Apart from that, everything else remains very much the same.
Nonetheless, it has been proven time and again that practicing jumping high in the air is vital if you would like to achieve laurels in both these sporting activities (volleyball & basketball).