13 Volleyball Exercises You Can Do at Home – Volleyball Expert (2022)

Home volleyball exercises have become far more popular because of social distancing. While this is a new phenomenon, the need to work out alone at home isn’t.

There are plenty of instances that dictate the necessity of an at-home workout.

If you don’t have access to a gym, are on a break from school, or if it’s the offseason, you’ll likely need to stay in shape without the help of coaches or trainers.

It’s important to note the difference between simply working out and working out with the intent of improving your volleyball skills.

Focusing your workout on the sport you’re playing is key to gaining an edge over your opponents.

Your at-home volleyball exercises should focus on the particular physical requirements of the game:

  • Agility
  • Explosiveness
  • Speed
  • Strength

The workouts contained here will be geared toward improving all of those attributes.

All of these exercises can be done at home with limited equipment. And we’ve organized them by area of focus:

  • Upper body
  • Lower body
  • Core

The Importance of Warming Up

13 Volleyball Exercises You Can Do at Home – Volleyball Expert (1)

The first step to a successful at-home workout of any kind is the warmup.

Nothing derails your fitness routine faster than an injury. Even small strains can hamper your best performance and lead to diminishing returns on your workout time.

A warmup serves a couple of purposes.


  1. It allows your joints, ligaments, and muscles the opportunity to slowly loosen and stretch. This helps avoid injury.
  2. A warmup gets your “mind right.” Jumping right into a workout can be shocking to your system and could cause a lack of focus on the task at hand.

Your warmup doesn’t need to be complicated. However, it should encompass every part of the body.

It’s a common mistake to only attend to the body parts that will be used during your workout. Even if you’re exercising your lower body, your upper body is involved.

Set aside one-third of your intended workout time for warming up--if you’re working out for 30 minutes, plan to use 10 minutes for your warmups.

This may sound excessive but the time pales in comparison to how long it can take to recover from even minor injuries. Also, consider that your warmup can help your volleyball skills by encouraging flexibility.

The warmup should consist of stretching and slow muscle engagement.

Focus on stretching your chest and shoulders for your upper body. Lower body stretches should include the ankles, calves, hamstrings, groin, and hips.

Volleyball Exercises for Agility

All agility workouts should be done in sets of three. Three sets of each exercise equal one round. Perform three rounds as part of a cross-training workout.

1. Stair Toe Taps

This workout can be done at the bottom of a set of stairs or anywhere with something for you to tap your toes on. The goal is to stand near the step and tap the toes of each foot repeatedly, alternating as if you were running.

Perform the drill for 30 seconds with a 15-second break between sets.

2. The Invisible Ladder

This drill is akin to the rope ladder drills but without the ladder. Start in an athletic stance and rapidly step in and out of the invisible ladder alternating feet.

Perform for 30 seconds with a 15-second break between sets.

Perform the ladder first by moving feet out then in. Next, perform the ladder by moving feet forward then back.

3. The Jump Rope

Using a jump rope is one of the most comprehensive workouts a volleyball player can do. It works the upper and lower body while encouraging good conditioning.

Perform each of the following for 30 seconds with 15 seconds of rest between movements (one round equals one set):

  • Two footed jumps
  • Right footed jumps
  • Left-footed jumps
  • Cross handed rope (two-footed)
  • Fast jumps

Volleyball Exercises for Lower Body Strength

13 Volleyball Exercises You Can Do at Home – Volleyball Expert (2)

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For a lower body focus day, perform four rounds. For a cross-training day, perform three rounds. One set of all suggested exercises is one round.

4. The Classic Lunge

The lunge is a simple, yet remarkably effective lower body strength exercise. Lunges work nearly every muscle in the legs while activating the core and lower back.

Do 10 lunges per side, alternating throughout the exercise. The lunge starts in a standing stance with good posture. Extend the left leg forward forming a 90-degree angle at the knee. The right leg should stretch with its knee nearly touching the ground.

For alignment, your front knee should be directly over the ankle on that leg. Use the forward leg to explode up and back to a standing position. Each rep should be with the opposite leg.

20 total lunges (10 per side) equal a set.

5. The Bodyweight Squat

This squat requires no equipment but still effectively strengthens the knees, quadriceps, hamstrings, and hips. As with most of these exercises, the core and back are also involved.

Start the drill with good standing posture and your feet just wider than your shoulders. Maintain your posture as you bend your knees and bring your behind toward the floor.

Squat as far as you can while keeping your knees “still” (not letting them bow in or out). Push back up through the heels and knees to return to a standing position.

Add an explosion into a jump for increased effort. Pay attention to landing squarely to avoid injury.

20 squats = 1 set.

6. The Wall Sit

This might be the most classic volleyball exercise of all time. You’ll see volleyball players doing wall sits at every level of play. This move builds your quads, hamstrings, core, and mental strength.

A set equals 30 seconds, increasing in duration as it becomes less challenging.

Position yourself with a flat back against an open space of a wall. Slide down until your knees are bent at 90 degrees. Now stay there. This is a great exercise to improve your mental toughness.

For alignment, your knees should be positioned directly over your ankles.

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30 seconds or full time equals a set.

Volleyball Exercises for Upper Body Strength

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For an upper-body focus day, perform four rounds. For a cross-training day, perform three rounds. One set of all suggested exercises is one round.

7. The Pushup

This classic calisthenic movement works the arms, abdominal muscles, chest, hips, glutes, and some leg muscles.

Start in a standard plank position. Bend the elbows to lower your entire body to the ground then use your arms to return to a standard plank. The core and back muscles are vital to keeping your body aligned while lowering.

Ten reps equal a set.

8. The Dip

The triceps are an oft-forgotten part of the all-important arm strength required in volleyball. The dip works them along with the pectoralis minor, which increases the power needed to hit and pass with pace.

This exercise requires a low table (coffee table) or a couch.

Backed up to the item with your hands at your sides, lower down so your hands are behind you and your knees are bent at 90 degrees.

Your fingers should be pointed toward your butt and your arms should be extended, holding yourself up. Lower down with your elbows close to your sides. Don’t let your butt touch the ground. And then push back up to full arm extension.

8 reps = 1 set.

9. The Burpee

If the wall sit is the most classic volleyball exercise, the burpee is the most dreaded. This exercise manages to work nearly every muscle in your body (including the ones in your face when you grimace).

Start with a good standing posture. Bend forward, putting your hands on the floor while jumping your feet back to form a standard plank. Now do a pushup. Then jump your feet forward near your hands and move back to standing (add an explosive jump for additional challenge).

8 reps = 1 set.

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Volleyball Exercises for Core Strength

13 Volleyball Exercises You Can Do at Home – Volleyball Expert (4)

For a core-focused day, perform four rounds. For a cross-training day, perform three rounds. One set of all suggested exercises is one round.

10. The Plank

This exercise strengthens all facets of the core, including the back muscles. To enter the standard plank position, get into the top of a pushup.

For alignment, your elbows should be under your shoulders. Your back should be straight and abdominal muscles should be active for support.

30 seconds equals a set.

11. The Russian Twist

The obliques can be difficult to target. This exercise does the trick.

Sit on the floor, as if you’re going to do a sit-up with your knees bent and feet flat on the ground. Lift your feet off the ground with your knees moving toward your chest. Your torso will lean back. Now twist, reaching both hands toward the floor on the sides of your body, moving back and forth.

30 seconds equals a set.

12. The Abdominal Crunch

This common core exercise is great to strengthen the core of your core – your middle tummy.

Lay flat on your back with knees bent at an angle that allows your feet to be flat on the ground. Hands should be placed behind your head.

Curl up toward the knees by squeezing and activating your abdomen. Do NOT use your hands to pull your head up – just use your abdominal muscles to contract your body upward.

30 reps equal a set.

13. The Leg Lift

Performing the leg lift will target the lower abdomen while strengthening the muscles that support your hips and groin.

Lay flat on your back and place arms (palms down) flat by your sides. Lift your legs with feet as close together as possible to hover a few inches above the ground. From there, lift both legs until your feet are facing the ceiling or sky. Lower them down to the hovering position.

(Video) Setting Volleyball Drills You Can Do At Home

12 reps equal a set.

The setter position is the most complex role on a volleyball team.

A player standing at each antenna to receive sets and return balls to the coach or player tossing the ball.. The person elected to toss the ball will toss the ball to the setter, who sets the ball to either antenna.. Call the Set – The person who is tossing the ball can call out which direction to set as the ball is in flight.. The active player is standing beside one of the other players, facing the opposite player.. A ball is tossed to passive player standing alone, who sets it to the other passive player with the active player next to her or him.. The active player runs a figure eight through the players, stopping beside the opposite passive player and sets the ball to the passive player, who sets it back while the active player joins her or him after another figure eight.. The passive players repeat this process as the active player runs figure eights and sets every other ball to the opposite passive player.. Four players on the three-meter line standing equidistant from each other starting at one sideline and ending at the other (player one is on one sideline and player four is on the other, players two and three are the middle players).. Players will set the ball in this order: player two to player three; player three to player one; player one to player four; player four to player two.. Once player four sets to player two, the cycle starts anew: player two to player three; player three to player one; player one to player four; player four to player two and repeat.. Players should be focused on keeping control of the set and setting it along the three-meter line to their target; the sprints to the end line tend to encourage players to focus on just getting the ball up rather than executing controlled sets.. Players guide the ball counter clockwise around a triangular pattern with one person at the “point” bump passing while the other two players use an overhead set.. Four players – one at the top point of the triangle, one in line behind that player, and one player at each of the base points of the triangle (all players about 12 feet apart).. The point player will bump pass the ball counterclockwise and follow the ball to the position she or he just passed to.. The player in that position will overhead pass a ball to the third player and follow the ball to the position she or he just passed to.

When you begin experiencing volleyball there are so many different things to learn, whether you’re watching or playing. Within volleyball, the libero is one of…

The libero is an optional position and a team does not need to use it if they choose not to.. Only 1 libero may be on the court at any given time for the team.. Some coaches and teams use 2 liberos, but they can never be on the court together.. Many leagues who allow liberos to serve will make an exception here and say that the libero may alternate from position 5 (they come off because position 4 is the front row) to position 1 (the server’s position), IF they are about to serve because this is the spot in the rotation where they are serving.. Meaning, if the setter has to make the first contact of the ball over the net, the libero is often assigned to play the second ball.. If she occupied a primary position in say rotational position #1, then how would she replace the player in rotational position #4 later in the set?. You have probably seen as players rotate around the court, that they don’t all stand in the same spots when they come to a particular position.. What is the libero doing?. Can A Libero Serve In Volleyball?. The first time the libero serves, that position becomes the only rotational position they are allowed to serve in for the rest of the game.. You see, the player the libero substitutes for is not amazing at defense.. Who’s the libero?. She’s the one who will keep your team in the game.. Have you played enough to know which positions are the most fun for you to play?

Why working out is so good for your body and mind

Matthew Kampert, DO , shares the benefits of exercise that go beyond losing weight.. Keep a few of these in your back pocket, so the next time you’re thinking about ditching your workout, you’ll have all the more reason to do it.. So what are the benefits of regular exercise?. Exercising increases your brain’s sensitivity to serotonin and norepinephrine, which ease feelings of depression.. As we exercise, our bodies release hormones that help muscles absorb amino acids and boost muscle growth.. Research shows that exercise can reduce the severity of pain, as well as improve physical function.. With the sweat that comes from working out, you may not think that exercise can have a positive impact on your skin.. But regular moderate exercise may increase antioxidants in your body.. Isaac Newton was on to something when he said, “Objects in motion stay in motion.” With the pump of endorphins, rush of positivity and increased energy, it’s no wonder many people claim they feel more productive on days when they exercise.. Walking two miles in 30 minutes.. Walking stairs for 15 minutes.. Dr. Kampert encourages people to get a physical wall calendar and schedule a couple of days each week when they’re going to exercise.

China says it is extending threatening military exercises surrounding Taiwan that have disrupted shipping and air traffic and substantially raised concerns about the potential for conflict. Military leaders say the

BEIJING (AP) — China said Monday it is extending threatening military exercises surrounding Taiwan that have disrupted shipping and air traffic and substantially raised concerns about the potential for conflict in a region crucial to global trade.. The exercises will include anti-submarine drills, apparently targeting U.S. support for Taiwan in the event of a potential Chinese invasion, according to social media posts from the eastern leadership of China’s ruling Communist Party’s military arm, the People’s Liberation Army.. China claims Taiwan as its own territory and its leader, Xi Jinping, has focused on bringing the self-governing island democracy under the mainland’s control, by force if necessary.. His control over the armed forces and what he has defined as China’s “core interests” — including Taiwan, territorial claims in the South China Sea and historic adversary Japan — are key to maintaining his nationalist credentials.. On Monday, Chinese Foreign Ministry spokesperson Wang Wenbin said China would “firmly safeguard China’s sovereignty and territorial integrity, resolutely deter the U.S. from containing China with the Taiwan issue and resolutely shatter the Taiwan authorities’ illusion of “relying on the U.S. for independence.”. Meanwhile, Taiwan’s official Central News Agency reported that Taiwan’s army will conduct live-fire artillery drills in southern Pingtung county on Tuesday and Thursday, in response to the Chinese exercises.. Taiwan President Tsai Ing-wen has called on the international community to “support democratic Taiwan” and “halt any escalation of the regional security situation.” The Group of Seven industrialized nations has also criticized China’s actions, prompting Beijing to cancel a meeting between Foreign Minister Wang Yi and his Japanese counterpart, Yoshimasa Hayashi.. In Washington, Taiwanese de facto ambassador Bi-khim Hsiao said China had no reason to “be so furious” over Pelosi’s visit, which follows a long tradition of American lawmakers visiting Taiwan.. “If you have a kid being bullied at school, you don’t say you don’t go to school.. Colin Kahl, the U.S. under secretary of defense for policy, told reporters Monday that Beijing’s reaction to Pelosi’s visit was a “manufactured crisis,” noting that the U.S. policy toward Taiwan and China remains unchanged and that Congress is an independent body of government.. On a visit to Myanmar, whose Chinese-backed military government has been accused of murdering its opponents, Chinese Foreign Minister Wang Yi said Washington was “taking the opportunity to build up its military deployment in the region, which deserves high vigilance and resolute boycott from all sides.”. “China’s firm stance” is aimed at “earnestly safeguarding peace across the Taiwan Strait and regional stability,” Wang was quoted as saying by the official Xinhua News Agency.. “Australia continues to urge restraint, Australia continues to urge deescalation, and this is not something that solely Australia is calling for, and the whole region is concerned about the current situation, the whole region is calling for stability to be restored,” Wong told reporters in Canberra.


1. Beginner Volleyball Drills You Can Do At Home To Improve Ball Control I
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3. Beginner Volleyball Drills You Can Do At Home To Improve Ball Control III
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