Recent research show that high speed squat jumps performed at 30% of maximum optimally improve jumping ability. What the study says: Weight -trained subjects (training age of over one year), improved countermovement jumping and static jump height to a greater degree doing high speed, light lead (30% of one repetition maximum) squat jump training rather than more traditional methods. Traditional methods are: 1.Heavy squat training at 80-90% of maximum doing for to eight repetitions. 2.Plyometric depth jump exercises that use only body weight for resistance. This method of squat jumps also yielded better results in other dynamic athletic performance tests. Points to Consider for the Volleyball Player: Results were achieved by athletes who had year round with training experience of over one year - a good strength base. 10 weeks of training were done, not the traditional six week. Allow enough time for a "training effect" to occur. Squat jumps were performed with the athlete`s feel leaving the ground. Simple innertubes filled with sand and secured at each end with athletic tape, or weighted vest provide adequate resistance over the athlete center of gravity. This training should be integrated with other traditional with training and plyometric methods with could further improved the results. Research was conducted by Greg Wilson, University of New England-Northern Rivers, Lismore NSW, Australia. It was reported in Medicine and Science in Sports and Exercise Vol 25, No. 11, Nov. 1993. To obtain a copy, contact: American College of Sports Medicine, 410 West Michigan St., Indianapolis, IN 46202-32