A good approach jump in volleyball combines a well-timed run-up, an explosive braking step, and a full arm swing to convert your forward speed into maximum vertical height. The approach typically adds 4 to 6 inches over a standing vertical jump, and the arm swing alone can boost jump height by roughly 38%. Getting each phase right is what separates a flat, mistimed attack from one that lets you hit at the peak of your reach.
The Three-Step Approach Pattern
Most volleyball players use a three-step or four-step approach. Right-handed hitters typically go left-right-left, while left-handed hitters mirror that with right-left-right. The first step is short and slow, more of a timing mechanism than a power move. It gets your body oriented toward the set and starts building forward momentum.
The second step is where things change. This is the penultimate step, and it should be the longest step of your entire approach. Its job is to lower your center of gravity and begin converting your horizontal speed into upward force. When you plant this step correctly, your lower leg (the shin) angles to about 45 degrees relative to the floor. That angle is optimal for decelerating your forward motion and loading your legs like a spring. Your knee bends to roughly 90 degrees of flexion, storing elastic energy in the muscles of your calves and thighs.
The final step is a quick close step where both feet come together for takeoff. Your feet should be slightly ahead of your hips so your body moves upward rather than forward. If you’re drifting into the net after you jump, your last two steps aren’t doing enough braking work.
Why the Penultimate Step Matters Most
The penultimate step is the engine of the approach jump. During this abrupt stop phase, your lower limbs bear a significant forward load, particularly at the knee joint, to convert horizontal kinetic energy into vertical lift. As your knee shifts forward and the joint angles decrease, the calf muscles progressively lengthen and store elastic potential energy. That stored energy then releases during takeoff, adding power you simply can’t generate from a standing position.
Athletes who accelerate confidently into the penultimate step are demonstrating the ability to handle high amounts of eccentric (braking) force and redirect it vertically. Players who creep into this step, hesitating or shortening their stride, lose much of that energy transfer. A longer, more aggressive penultimate step allows for greater transfer of horizontal speed, lowers your center of gravity further, and enables quicker explosive force production at the deepest point of knee bend. If you’re only going to focus on one part of your footwork, make it this step.
The Arm Swing’s Role in Jump Height
A full arm swing adds a surprising amount of height. Research on elite volleyball players found that swinging the arms during a countermovement jump increased height by 38% compared to jumping with no arm swing. That’s not a minor tweak; it’s a massive contributor to your total reach.
The correct motion starts with both arms swinging backward as you enter your penultimate step, then driving forward and upward with elbows fully extended as you leave the ground. This back-to-front swing does two things: it creates upward momentum that your body rides during takeoff, and it helps you time the explosive extension of your hips, knees, and ankles. A lazy or mistimed arm swing, where the arms are still behind you when your feet leave the floor, robs you of height. Think of it as throwing your hands toward the ceiling at the exact moment your legs push off.
What Good Numbers Look Like
Approach jump reach varies by position and level of play. For elite junior female players (under 19), the median spike jump reach by position breaks down like this:
- Middle blockers: 2.97 meters (about 9 feet 9 inches)
- Outside hitters: 2.95 meters (about 9 feet 8 inches)
- Opposites: 2.94 meters (about 9 feet 7 inches)
- Setters: 2.85 meters (about 9 feet 4 inches)
- Liberos: 2.74 meters (about 9 feet)
Male college volleyball players averaged a vertical jump displacement of about 52.5 centimeters (roughly 20.7 inches) in countermovement jump testing, which was significantly higher than college basketball players tested under the same conditions. These numbers give you a frame of reference, but the most useful metric is your own approach jump reach compared to the net height you’re playing on. A good approach jump gets your hitting hand well above the tape, giving you a downward angle on your swing.
How to Measure Your Approach Jump
Start by measuring your standing reach. Stand facing a wall with the front of both shoes touching it, then reach up as high as you can with your dominant arm, extending and shrugging the shoulder to get maximum height. Mark that point.
For the approach jump itself, set up a Vertec (the adjustable pole with plastic slap sticks) or use chalk on your fingertip near a wall. Take your normal approach with the same foot spacing and tempo you’d use in a game, but instead of swinging to hit, reach straight up and tap the highest point you can. This is important: when you swing as if attacking, your reach is actually lower than when you extend straight up, so you want a clean reach, not an arm swing into a hit. Subtract your standing reach from your approach reach, and you have your approach vertical.
Make sure you land on both feet with good balance. If your approach sends you crashing into a wall or drifting sideways, you need more space or a different setup. An open gym with a Vertec positioned away from walls is the safest option.
Building a Higher Approach Jump
Improving your approach jump comes down to two categories: refining your technique and building explosive leg strength. On the technique side, film yourself from the side during your approach. Check that your penultimate step is genuinely your longest step, that your shin hits roughly 45 degrees at the plant, and that your arms are fully behind you before they drive forward. Small fixes in timing and positioning often yield immediate gains.
For strength, compound lifts build the foundation of jumping power. Squats are the most direct transfer: 3 sets of 8 to 12 reps, lowering slowly and coming up as explosively as possible. Lunges or Bulgarian split squats at 3 sets of 10 reps per leg develop single-leg stability, which matters because your approach demands asymmetric leg loading. Deadlifts at 3 sets of 5 to 8 reps strengthen the entire posterior chain, from your glutes through your hamstrings and lower back, all of which fire hard during takeoff.
Plyometric work bridges the gap between gym strength and on-court explosiveness. Box jumps, depth jumps, and single-leg bounding teach your muscles to produce force quickly, which is exactly what the penultimate step demands. Two to three sessions per week of combined strength and plyometric training is a reasonable frequency for most volleyball players, with at least one rest day between sessions to allow recovery. Over the course of a few months, this combination of better mechanics and stronger legs can meaningfully increase both your vertical and your approach jump reach.