Does volleyball increase height? Truth be told

The short history of volleyball

You ever wonder how a sport like volleyball—fast-paced, skill-heavy, and just a little chaotic—ended up woven into the fabric of American sports culture? It didn’t just appear overnight. This story actually starts way back in 1895, in a Massachusetts YMCA gym, with a guy named William G. Morgan. The original idea? Blend basketball, tennis, and handball into something less aggressive—something a bit more suitable for businessmen. What came out of that experiment was “Mintonette,” which, let’s be honest, doesn’t quite roll off the tongue. Thankfully, the name didn’t stick.

From there, it didn’t take long for volleyball to hit U.S. schools and colleges. High school physical education programs adopted it quickly—it was inexpensive, easy to teach, and didn’t require much space. The NCAA followed suit, and college leagues started popping up across the country. That shift gave the sport some real legs.

But here’s what really helped volleyball level up in the U.S.—USA Volleyball. This organization’s been around since 1928 and played a massive role in standardizing rules, building youth development programs, and pushing American teams into the Olympic spotlight. Speaking of which, the U.S. made its Olympic indoor volleyball debut in 1964 and hasn’t looked back since.

Now, volleyball isn’t just a beach pastime or gym class staple—it’s a serious team sport with a deep-rooted legacy, especially in American amateur leagues and school systems. And that legacy? It’s still growing.

Can Volleyball Actually Stimulate Growth Plates?

You ever notice how volleyball players, especially the ones who start young, tend to shoot up in height like weeds after a good rain? It's not just genetics doing all the work—there's something going on under the surface, especially around the growth plates. Now, these plates—technically called epiphyseal plates—are the soft zones of cartilage at the ends of your long bones. During adolescence, they're the key players in bone elongation.

Here’s the thing: volleyball, with all its jumping, stretching, and fast-paced movement, puts repeated, dynamic stress on the musculoskeletal system. That’s not a bad thing—in fact, it’s exactly what encourages the body to adapt. Every time you launch yourself up for a spike or stretch to block a shot, you're not just building athletic skill. You’re applying mechanical load to those growth plates, and the body tends to reward that kind of input with structural changes—if you're still growing, of course.

What I’ve seen is that the combination of vertical jump training and spinal decompression (especially during those hang-time moments in mid-air) promotes conditions that favor height potential. It's not magic—there’s a hormonal response too. Human Growth Hormone (HGH) gets triggered with intense physical activity. Volleyball delivers that in spades. You get cardio, plyometrics, and stretching all rolled into one sport.

But here’s what really seals the deal: consistency. Hitting the court a couple times a week won't do much. Daily movement, proper rest, and nutrition need to line up with the effort. If they do? You're not just playing better—you’re giving your body a serious shot at maximizing its height blueprint.

So yeah, volleyball isn’t a guaranteed height booster—but for teens with open growth plates? It’s one of the smartest, most natural ways to support vertical development.

Useful Tips to Play Volleyball to Increase Height

There’s something oddly satisfying about the sharp thud of volleyball shoes hitting hardwood right before a vertical jump. If height’s the goal, volleyball can be more than just a game—it’s a full-body growth stimulus. But just showing up to the court and hoping to grow taller won’t cut it. What actually matters is how you train.

Prioritize Jump Training with Purpose

If you're not jumping with intensity, you're wasting one of volleyball’s biggest gifts. Explosive drills like tuck jumps, broad jumps, and box jumps build the fast-twitch muscle fibers that support vertical growth. Think of it like this: every solid rep forces your lower body to push harder against gravity, triggering a stress response that can, over time, aid bone and muscle development—especially during adolescent growth windows.

Now, don't skip leg day. Combine jump drills with resistance training—weighted squats, lunges, and calf raises—to support power output. Just don’t go too heavy too fast. Growth plates are still vulnerable in younger players, and overloading can backfire.

Stretch Like It’s Non-Negotiable

One thing that gets overlooked? Stretching. Not just the casual toe-touch before warm-ups—this is about real flexibility work. Dynamic warm-ups should come first (leg swings, arm circles, hip openers), but the real magic happens after practice. Stretching exercises that target the spine, hips, and hamstrings help elongate tight muscles and may assist spinal decompression. Think downward dog, seated forward folds, and hip-flexor flows.

Mobility work makes a difference here too. Grab a foam roller and roll out those quads and glutes regularly. Over time, your range of motion improves, and your vertical capacity follows.

Stick to a Training Schedule That’s Built to Grow

Volleyball 2–3 times a week isn’t going to move the needle if you're serious about maximizing height potential. A consistent weekly routine should combine court practice, jump-focused conditioning, and recovery sessions. Mornings are ideal for explosive work—your energy levels and HGH secretion tend to peak earlier in the day.

Throw in a mix of footwork drills (like cone hops or ladder runs) to fine-tune your coordination, which ties directly into jump efficiency. And don’t ignore sleep—those late nights scrolling TikTok won’t help your height. Growth hormone peaks during deep sleep, so 8–10 hours is non-negotiable, especially during teenage years.

Choose Shoes That Work With You, Not Against You

This might sound minor, but the right pair of athletic shoes makes a serious difference. Brands like Nike and Under Armour offer volleyball-specific shoes with added heel cushioning and ankle support. You want something responsive that supports take-off without killing your joints on landing. A good pair can subtly improve jumping mechanics over time—and yeah, they just feel better.

Beyond Volleyball: Supporting Habits That Actually Help You Grow Taller

It’s easy to think playing volleyball is enough to boost height on its own—especially with all that jumping, stretching, and movement. But here’s the truth most people miss: volleyball might be the spark, but the real fuel for growth happens off the court. Your body doesn’t grow taller while training—it does it while recovering, repairing, and recharging. That’s where the supporting routines come in.

Let’s start with sleep—because, seriously, it’s non-negotiable. Deep sleep is when your body releases the most Human Growth Hormone (HGH), and this hormone’s basically the MVP when it comes to height. Poor sleep hygiene? That’ll sabotage growth faster than any missed training day. So get blackout curtains, cut screens an hour before bed, and aim for 8–10 hours. Yes, even on weekends. If you need help winding down, something like melatonin (GNC or Nature Made makes solid options) might help—but don’t get reliant on it.

Now, combine that with nutrition that actually supports growth. You’re looking for a steady intake of calcium, vitamin D, protein, and zinc—your basic height-friendly lineup. Real food works best: leafy greens, eggs, salmon, yogurt, fortified cereals. But if you’re skipping meals or just not getting enough variety, a dietitian-approved supplement routine can be a game-changer.

And don’t overlook stretching or yoga. It’s not just about being flexible—it’s about creating space in the spine, improving posture, and decompressing joints. Even 10 minutes of daily yoga (focus on poses like Cobra, Cat-Cow, and Hanging Forward Fold) can undo the compression that builds up from long days at school or practice.

Bottom line? Volleyball’s great—but if you're serious about growing taller, the work continues after practice ends. Lock in your sleep, clean up your plate, and stretch like it’s part of your training—not just an afterthought. These aren’t just extras—they’re the foundation.

• Related post: Top 9 Tallest Volleyball Players In The World