# @milespartain on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DXDgVSsFEAG
- **Gondola URL:** https://gondola.cc/posts/64057819-milespartain-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/07cb452828.jpg
- **Posted:** 2026-04-13T02:17:00.000+00:00
- **Account Owner:** Miles Partain (@milespartain) — https://gondola.cc/milespartain

## Caption

The vertical jump is the single most important athletic quality I can have in beach volleyball.

1️⃣Why?
Everything flows from it. A higher jump changes everything - your attacking angles, your block, your serve. It’s the highest leverage quality that elevates every other part of your game.#

2️⃣What I focus on:
For any four-step approach, I break it down like this:
🦶 Timing step
🦶 Support step
🦶 Plant foot
🦶 Block foot
Every piece matters. I focus on keeping forward shin angles throughout the entire approach until I brake with my plant and block. I think about a strong penultimate, exploding off my support leg into my plant foot, leading with my knee, loading deep into that plant leg, and aggressively pushing backwards on my block foot to transfer horizontal velocity into vertical velocity.

3️⃣Off the court, I’m working on:
→ Backswing mobility
→ Getting my squat (upright torso) and hang clean numbers up
→ Keeping my knees healthy and managing load

4️⃣How I structure a jump session:
	1.	Warm up your knees with 3 sets of 45-second wall sits
	2.	Get your heart rate up with low-intensity wall volleyball touches
	3.	Then 10 standing jumps from 10% to 100% intensity, increasing 10% each rep
	4.	9 full standing dunks
	5.	Work up to about 20 approach dunks, really dialing in your form
	6.	That’s it. Don’t go more or you will lose physiological gains.

5️⃣If you want my eyes on your vertical jump or access to my vertical jump expert who helps me analyze my own form when I can’t figure out what’s wrong, check out my link in bio to book a call and I can take a look.

#BeachVolleyball #VerticalJump #JumpHigher #VolleyballTraining

## Stats

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- **Likes:** 506
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## Tags

jumphigher, beachvolleyball, volleyballtraining, verticaljump

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