BEGINNER JUMPING GUIDE

VOLLEYBALL
by David Seybering
 MY STORY
Why did I make this guide for you?
When I first started playing volleyball, our team
participated in a big tournament after only a few months
of practice. Although we were a small and
inexperienced team, there were other more skilled
teams present. As we observed the other teams during
our first warmup, I noticed that they had a strong
approach, jumped well towards the ball, and had better
ball control compared to us. Curious about the
differences between our beginner techniques and
theirs, I asked my coach for insights. 💡

He explained that the technique the other teams used in

their attack was called the "penultimate step." He said
it is a complex technique that we needed to practice
slowly and is not suitable for us at the moment. During
our games, I frequently jumped into the net without
control and struggled to maintain stability in the air. My
teammates seemed to face similar challenges, and in
addition to our limited volleyball skills, we lacked the
proper approach for jumping, struggled to block without
jumping forward into the net, and had no knowledge of
jumping mechanics and techniques in volleyball. 🏐

Looking back, it took us far too long to practice the

correct jumping techniques, particularly for attacking
and blocking, as well as for more advanced jump
serves. Many of my teammates tried to learn on their
own, developing significant errors in their techniques.
Some players still struggle today due to their lack of
practice, having a good coach and understanding of
jumping in volleyball. 💯🏐

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 THE GOAL
This e-book will provide you with the fundamentals of
volleyball jump mechanics and techniques that I learned
throughout my career as a volleyball pro and believe
every beginner should know. It will also offer essential
exercises to help you learn how to jump better for
volleyball and increase your vertical jump.

In Level 1, I will give you a basic overview of the

importance of jumping in volleyball and guide you
through the initial steps of learning various techniques.

In Level 2, I will break down the different jumps into

smaller components and offer an overview of common
mistakes to avoid and steps to follow, from preparing
your approach to landing after a jump and being ready
to continue playing.

Level 3 will present a detailed plan on how to practice

and improve not only the various techniques, but also
increase your vertical jump through essential
exercises, while reducing your likelihood of future
injuries.

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LEVELS OF JUMPING
LEVEL 1: JUMPING IN VOLLEYBALL
1. Jump for Attacking
2. Jump for Blocking
3. Jump for Serving
4. Jump for Setting
5. Jump for Defense & Passing

LEVEL 2: VOLLEYBALL JUMPING FUNDAMENTALS

1. Jumping Mechanincs
2. Landing Mechanics
3. Jump Approach for Attack (3 Step & 4 Step)
4. Jump Approach for Block
5. Jump Timing

LEVEL 3: IMPROVE YOUR JUMPING FOR VOLLEYBALL

1. Drills for Jumping & Landing Mechanics
2. Plyometric Exercises & Principles
3. Drills for attack jumps
4. Drills for block jumps
5. Exercises for strength & injury prevention

EXTRAS:
Example Plyometric Workout
Example Leg Strength Workout
Jump Telegram Group
My 10 Rules for Jumping

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LEVEL 1: JUMPING IN VOLLEYBALL
Jumping in volleyball is significant in every play.
As volleyball consists of serving, passing,
setting, attacking, blocking, and defending, every
part of it can include jumping to get an advantage
for scoring a point. For beginners, it's mostly
used in attacking and blocking the ball, but on
more advanced levels you'll also see jumping in
serving, setting, and even passing & defense.

To get an overview of the most important areas of

jumping in volleyball and how to practice it, I'll
present these ordered by importance.

1. Jumping for Attack:

Jumping allows players to hit the ball at a
higher point, making it easier to hit the ball
down and create better attack angles.
Jumping also adds power to the attack,
making it more difficult for the opponents to
defend. 💪

Ways to improve as a beginner:

1. Learn the proper footwork for a three-step or
four-step approach. (Level 2)
2. Practice jumping with an explosive takeoff and
a high arm swing to maximize the height and
power of the spike (Level 3)

Video: http://volleyjump.link/Attack

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(Video Attack)
LEVEL 1: JUMPING IN VOLLEYBALL
2. Block Jumping:
A well-timed jump is crucial for blocking, as it
allows players to reach their maximum height
when trying to stop an opponent's attack.
Jumping also helps players cover more area
along the net, making it harder for the
attacker to find open space.

Ways to improve as a beginner:

1. Learn the proper footwork and body
positioning for blocking, including a squared-
off stance facing the net. (Level 2)
2. Practice timing the jump to meet the ball at
its highest point while keeping your body,
hands, and arms strong and well-formed.
(Level 2)

Video: http://volleyjump.link/Block1

(Video Block)

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LEVEL 1: JUMPING IN VOLLEYBALL
More Advanced:

3. Jump Serving:
more powerful serves from a higher angle
Video: http://volleyjump.link/Serving

4. Jump Setting:
setting faster balls & making it more difficult
to block the balls
Video: http://volleyjump.link/Setting

5. Jumping & Diving for Balls in Passing & Defense

reach balls that are far from you and react
fast
Video: http://volleyjump.link/Passing

Mastering the jumping techniques in these areas

will help you improve your overall volleyball
performance and contribute to your team's
success. 💪

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LEVEL 2: JUMPING FUNDAMENTALS
Every jump can be broken down into fundamental
movements and principles. In Volleyball we
mostly use the two-leg jump, which I will only
focus on in this guide.🧾

First, you'll get an overview of fundamental

jumping and landing mechanisms.

Second I'll give you the fundamental techniques

for the attacking approach jump, the blocking
jump & the timing of these jumps.

1. Proper Jumping Mechanics:

Good posture and technique are crucial for
maximizing jump height and minimizing the
risk of injury 🤕
From Starting the approach to getting
momentum and jumping to landing 🦵

Ways to improve as a beginner:

1. Stand with feet shoulder-width apart, knees
slightly bent, and arms relaxed at your sides.
2. Engage your core and maintain a straight back
while bending your knees and swinging your
arms back to prepare for the jump.

Video: http://volleyjump.link/JumpMec

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LEVEL 2: JUMPING FUNDAMENTALS
2. Proper Landing Mechanics:
decelerating your force back into the ground
landing starts with toes over foot over tibs &
calves to knees and quads/harms to your back
smoothly going from bending feet from landing
on the balls of your feet to bending your knees
keep abdomen stable
stay slightly leaning forward
do not let knees fall inward ❌

Ways to improve as a beginner:

1. Jump down from the box and practice a
smooth landing with two legs 🦵🦵
2. Jump down from the box and practice a
smooth landing with one leg 🦵

Video: http://volleyjump.link/Landing

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LEVEL 2: JUMPING FUNDAMENTALS
3. Approach Jump (used for attacking):
The approach jump is essential for generating
power and height when attacking the ball.
Video: http://volleyjump.link/AttApp

3-Step Approach Jump: From Slow to Fast &

From Smaller to Bigger Steps
Video: http://volleyjump.link/3StepR

4-Step Approach Jump

Video: http://volleyjump.link/4StepR

left-handed vs. right-handed attacker

Video: http://volleyjump.link/AttLeft

Ways to improve as a beginner:

1. Learn the correct footwork for a three-step
(left-right-left for right-handed players or
right-left-right for left-handed players) & four-
step approach (right-left-right-left for right-
handed players or left-right-left-right for left-
handed players).
2. Focus on a smooth transition from the steps to
the jump using your arms, maximizing height
and power of the attack. 💪

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LEVEL 2: JUMPING FUNDAMENTALS
4. Blocking Jump Technique:
A well-timed and well-executed jump is crucial
for effective blocking
Level 1: Standing Block Jump
Level 2: Side Step Block Jump
Level 3: Cross Step Block Jump

Ways to improve as a beginner:

1. Maintain a balanced, square stance facing the
net, with feet shoulder-width apart and knees
bent.
2. Time your jump to meet the ball at its highest
point while keeping your hands and arms
strong, well-formed, and pressed over the net
3. Start in Level 1 & Level 2 and master the
standing and side step block jumps before
going to Level 3

Video Block Basics:

http://volleyjump.link/BlockBas

Video Cross Step Block:

http://volleyjump.link/BlockCr

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LEVEL 2: JUMPING FUNDAMENTALS
5. Jump Timing:

Timing for Attack: Hit the ball at the highest

point possible with a straight arm starting
with the approach at the right timing
--> adjust the speed and direction of your
approach to the set, so you jump at the right
point at the right time 🕛

Mistakes:
Being too early
Being too late

Video : http://volleyjump.link/AttTim

Timing for Block:

The time you should jump for the block based
on the time the attacker jumps that you want
to block 🕛

Main Rule: jump slightly after attacker

Video: http://volleyjump.link/BlockTiHi

Video Drill: http://volleyjump.link/BlockTiDr

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 LEVEL 3: IMPROVE JUMPING
1. Drills for Jumping & Landing Mechanics
Drills Jumping Technique: Rope Jumps, Tuck
Jumps --> Plyometric Exercises
Drill Landing:
http://volleyjump.link/LandEx

2. Plyometric Exercises & Principles

Dynamic Warmup:
http://volleyjump.link/DynWarm

Tuck Jumps:
http://volleyjump.link/TuckJumps

Squat Jumps:
http://volleyjump.link/SquatJumps

Depth Jumps:
http://volleyjump.link/DepJumps

Horizontal Bounds:
http://volleyjump.link/HorBounds

Around the square:

http://volleyjump.link/ArthSq

The Russian Twist:

http://volleyjump.link/RussianTwists

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 LEVEL 3: IMPROVE JUMPING
Jumping Principles:
--> Dos ✅
expload from slow to fast 💣
full range approach 💯
get a strong big toe 🦶
jump and approach with front part of your feet

--> Don'ts ❌
Weak core
too much cardio
not practicing with full explosion 💣

Video 1: http://volleyjump.link/JumpPost

Video 2: http://volleyjump.link/JumpExp

3. Drills for attack jumps

Drill 3 Step Approach:

http://volleyjump.link/3&4StDr

Drill 4 Step Approach:

http://volleyjump.link/4StDri

Drill Timing Attack:

http://volleyjump.link/AttTiD

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 LEVEL 3: IMPROVE JUMPING
4. Drills for block jumps:

Block Drill:
http://volleyjump.link/BlockDr

Block Timing Drill:

http://volleyjump.link/BlockTiDr

5. Exercises for strength & injury prevention

Deadmill: Warmup for legs

http://volleyjump.link/Deadmill

Nordic: Harmstring Exercise

http://volleyjump.link/Nordic

ATG Split Squats: Quad Exercise

http://volleyjump.link/ATGSplitSq

Tib Raises: Tibialis Exercise

http://volleyjump.link/TibRaise

Calf Raises: Calf Exercise

http://volleyjump.link/KOTCaRa

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 NEXT LEVEL
If you liked this Jumping Guide for Volleyball
Beginners, try to implement the given exercises
and info into your next workouts & practices and
give me some feedback in my Insta DMs
@davidseybering. 🔥

I'm creating my full volleyball athlete

transformation course since two months now and
can't wait to share it with you this summer.

This course will include my:

10-week vertical jump training
Inseason workout program
Offseason workout program
knee program
shoulder program
mental game prep tools
bonus sessions on my keys to long-term
success on and off the court

So if you liked this course already, you should

definitely stay tuned for this one, as I will put
everything into this course that I learned in the
last 15 years, and follow me on Instagram,
Youtube & Tiktok (@davidseybering) ! 💪🔥

My Instagram My Youtube My Tiktok

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 EXTRAS
Weekly Workout Plan

Jumpstart Telegram Group:

http://volleyjump.link/TelGrp

All Videos: http://volleyjump.link/AllVideos

MY 10 RULES
1. move light and fast
2. approach from loading slow to exploding fast
3. watch the ball to sync jump timing & position
4. use your armswing
5. jump up (not forward)
6. keep a stable posture (use strong core & breath)
7. try to land light and be ready for moving again
8. warmup before jumping
9. do plyometrics
10. do strength work (sleds, nordics, split suqats)

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WEEKLY WORKOUT PLAN
Plyometric Workout

Exercise Sets Reps Rest

Dynamic Warmup 5-10 Minutes 60 Secs

Around the Square 3 Sets 4 Cycles 60 Secs

Tuck Jumps 3 Sets 6-8 Jumps 90 Secs

Horizontal Bounds 3 Sets 15 per side 90 Secs

Russian Twists 4 Sets 20 Reps 60 Secs

Depth Jumps 3 Sets 6-8 Jumps 90 Secs

Squat Jumps 3 Sets 8-10 Jumps 90 Secs

Leg Strength Workout

Exercise Sets Reps Rest

5-10
Deadmill Warmup 60 Secs
Minutes

Nordics 3-5 Sets 3-5 Reps 90 Secs

ATG Split Squats 3-5 Sets 3-5 Reps each side 90 Secs

Tib Raises 3 Sets 15-20 Reps 90 Secs

Calf Raises 3 Sets 10 reps each side 90 Secs

5 jumps for right

3-Step/4Step Approach 3 Sets handed & 5 jumps 90 Secs
for left handed

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