How to Increase Your Vertical Jump for Netball

Are you a passionate netball player looking to take your game to new heights? One crucial skill that can give you a competitive edge on the court is a higher vertical jump. Not only does a powerful vertical jump allow you to reach higher for rebounds and intercepts, but it also helps you excel in shooting and defending. In this article, we’ll explore some valuable tips and exercises that can help you increase your vertical jump and take your netball skills to new heights!

1. Warm Up and Stretching

Before diving into the specific exercises, it’s essential to warm up your body and stretch your muscles properly. A warm-up increases blood flow, loosens up your muscles, and helps prevent injuries. Start with light aerobic exercises such as jogging or skipping for 5-10 minutes to get your heart rate up. Then, focus on dynamic stretching exercises that mimic the movements you’ll be doing during your workout.

2. Plyometric Exercises

Plyometric exercises are fantastic for building explosive power and improving your vertical jump. These exercises involve rapid stretching and contracting of your muscles, which enhances your muscle’s ability to produce force quickly. Here are a few effective plyometric exercises you can incorporate into your training routine:

  • Jump Squats: Stand with your feet shoulder-width apart and perform a squat. As you rise up, explode off the ground and jump as high as you can. Land softly and repeat for multiple reps.
  • Bounding: Bounding involves leaping forward with exaggerated strides, emphasizing maximum height and distance with each bound. Focus on pushing off powerfully with each leg and maintaining good form.
  • Box Jumps: Find a sturdy box or platform that you can jump onto. Start with a lower height and gradually increase it as you progress. Jump onto the box, land softly, and step back down. Repeat for several reps.

3. Strength Training

Building strength in your lower body is crucial for a higher vertical jump. Incorporate strength training exercises into your routine to develop the necessary power and explosiveness. Here are some exercises to consider:

  • Squats: Squats are excellent for developing leg strength. Start with bodyweight squats and gradually add weights as you get comfortable. Focus on maintaining proper form and keeping your knees aligned with your toes.
  • Lunges: Lunges target multiple muscles in your legs and help improve stability. Perform walking lunges or stationary lunges, ensuring your knee is at a 90-degree angle when lowering.
  • Calf Raises: Strong calves contribute to a powerful jump. Stand on the edge of a step or a raised platform with your heels hanging off. Rise up onto your toes, then lower your heels below the step’s level. Repeat for multiple reps.

4. Core Strength and Stability

A strong core is essential for generating power and maintaining balance during your jumps. Incorporate core exercises into your training routine to improve your vertical jump. Here are a few exercises to try:

  • Planks: The plank is a classic exercise that targets your core muscles. Start by holding a straight-arm plank for 30 seconds, gradually increasing the time as you get stronger.
  • Russian Twists: Sit on the floor, lean back slightly, and lift your feet off the ground. Holding a weight or medicine ball, twist your torso from side to side, engaging your core.
  • Medicine Ball Slams: Hold a medicine ball with both hands and raise it above your head. Forcefully slam the ball down to the ground while engaging your core muscles. Catch the ball on the bounce and repeat for multiple reps.

5. Jump Technique and Practice

Apart from building strength and power, perfecting your jump technique is crucial for maximizing your vertical jump in netball. Focus on the following tips to improve your jump technique:

  • Proper Takeoff: When preparing to jump, bend your knees and lower your hips into a loaded position. This will help you generate power from your legs and engage your muscles effectively.
  • Arm Swing: Coordinate your arm swing with your jump. As you start to extend your legs, swing your arms upward forcefully. The upward motion of your arms will help generate momentum and increase your jump height.
  • Land Softly: Landing correctly is as important as the takeoff. Aim to land softly on the balls of your feet with slightly bent knees. This helps reduce the impact on your joints and prevents injuries.
  • Practice Jumping: Regular practice is key to improving your vertical jump. Set aside dedicated practice sessions where you focus solely on jumping exercises. This will help you refine your technique and build muscle memory.

6. Interval Training

Interval training combines cardiovascular exercises with high-intensity bursts, replicating the demands of the netball game. Incorporate interval training into your routine to improve your overall fitness and explosiveness. Here’s a sample interval training workout:

  1. Warm up with 5 minutes of light jogging or skipping.
  2. Sprint at maximum effort for 30 seconds.
  3. Jog or walk for 1 minute to recover.
  4. Repeat the sprint-recovery cycle for a total of 10 rounds.
  5. Cool down with 5 minutes of stretching.

7. Rest and Recovery

Allowing your body sufficient time to rest and recover is vital for progress and preventing injuries. Make sure to schedule rest days in your training program to give your muscles time to repair and rebuild. Additionally, prioritize proper sleep, nutrition, and hydration to support your body’s recovery process.

8. Consistency and Patience

Increasing your vertical jump takes time and consistent effort. Be patient with yourself and trust the process. Set realistic goals and track your progress along the way. Celebrate small victories and stay motivated. Remember, consistent and dedicated practice will yield the best results.


Improving your vertical jump in netball requires a combination of strength training, plyometric exercises, and proper technique. By incorporating the tips and exercises mentioned in this article, you can enhance your explosive power, reach higher for rebounds, and dominate the court. Remember to warm up, stretch, and focus on core strength and stability. With consistent practice, patience, and a positive mindset, you’ll be soaring to new heights in no time. Get ready to elevate your netball game and leave your opponents amazed!

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