13 Volleyball Exercises You Can Do at Home – Volleyball Expert (2023)

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)

(Video) 13 BEST BALL CONTROL DRILLS | Best Volleyball Training

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

13 Volleyball Exercises You Can Do at Home – Volleyball Expert (3)

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.


What exercise should a volleyball player do? ›

The dumbbell squat to press is a general volleyball exercise for all positions. It builds lower-body strength and also accounts for the upper-body movements that are crucial to volleyball: setting, serving, attacking, blocking and transferring power from the lower body to the upper body in a fluid motion.

How can I practice volleyball at home? ›

Find a windowless wall (like your garage door), chalk a line the height of a net on it, and get practicing.
  1. Serve. Stand 20-30 feet away from the wall and serve above the line. ...
  2. Forearm/Overhead Pass/Dig. As the ball bounces off the wall, play it up to yourself, pass it to the wall and repeat. ...
  3. Set. ...
  4. Spike. ...
  5. Learn from the Pros.
21 Mar 2020

What exercises do volleyball girls do? ›

Lower Body Exercises For Volleyball
  • Lunge. Perform four sets of 20 repetitions (10 per leg) ...
  • Body squat. Perform four sets of 10 reps. ...
  • Romanian deadlift (RDL) Perform four sets of eight per leg. ...
  • Wall sit. Perform three sets of 45 seconds. ...
  • Push-up. Perform three sets of 10 repetitions. ...
  • Tricep dip. ...
  • Bicep curl. ...
  • Burpee.

How can I increase my force in volleyball? ›

How Can I Spike Harder?
  1. Speed first, accuracy second. Trying to be successful for a parent or for the fans of the match can also make a player tight. ...
  2. See how fast you can really swing. ...
  3. Open the door, slam the door. ...
  4. Jump so the ball is in “neutral” ...
  5. Hit from the 3-meter line first at every practice. ...
  6. Always follow through.

How do you train like a volleyball player? ›

Here are some great strength exercises to add to your workout. Dumbbell squat to press - Grab a set of dumbbells. Hold the dumbbells above your shoulder.
  1. Box Jumps - Grab a 12 inch box. ...
  2. Jump, Shuffle, Jump, Sprint - Start with three squat jumps for height. ...
  3. Shuffles - Squat down into an athletic stance.

How can I improve my agility in volleyball? ›

Volleyball Agility Drills - YouTube

How do you train a volleyball team? ›

  1. How to coach youth volleyball. ...
  2. Keep volleyball practice fun. ...
  3. Minimize technical practice and maximize drills. ...
  4. Practice progressions. ...
  5. Practice individual passing and setting drills. ...
  6. Practice hitting approach. ...
  7. Conduct in-game simulations.
17 Sept 2021

How can I practice setting by myself? ›

Solo Volleyball Setting Drills To Try At Home. Perfect For Limited Space!

How can I improve my volleyball pass at home? ›

Solo Volleyball Passing Drills To Try At Home. Perfect for Limited Space!!

Why do volleyball players have big thighs? ›

It's also a very gradual change, and if your thighs have more mass to them then it's likely that the rest of your body will too. The reason that volleyball players have bigger thighs than other athletes is simply because volleyball is a sport that uses the thigh muscles more than other sports.

How tall is a volleyball net? ›

While the standard regulation volleyball net height for men is 7 feet, 11 ⅝ inches or 2.43 meters (this is the same for standing disabled men's volleyball teams), men's teams that fall into older age brackets (55-70+) are allowed to lower their nets to certain heights.

How do you hit a volleyball? ›

How To HIT A Volleyball For Beginners! - YouTube

How do you jump higher? ›

Approach Jump Technique | How To Jump Higher - YouTube

How can I practice volleyball without a ball? ›

how to practice volleyball in your room at home with no ball ... - YouTube

What is the hardest skill in volleyball? ›

Setting might look like a piece of cake, but it is the hardest position in volleyball for many reasons. One reason is that as a setter, it is their job to get the second ball up to one of their hitters, even if the first pass was not any good.

How do you train to hit a volleyball harder? ›

How to Hit a Volleyball Harder in 2 Steps - YouTube

What is the fastest spike in volleyball? ›

BB hit the ball at 132km/hour which is faster than a water polo throw and a softball pitch. That's impressive MK! As for the women's side, Cuban setter/hitter and one of the world's best servers Yanelis Santos owns the current record at 103 km/hr.

How do I get back in volleyball shape? ›


How can I increase my speed and quickness? ›

Hill sprints, treadmill sprints at an incline, sprint with sled resistance, sprint with band resistance, wall sprints, or any variation that allows you to get leaning forward and working on an aggressive knee drive and shin angle is going to be a very effective tool for getting faster.

What is the T drill? ›

The T-Drill is a simple cone drill that hones your ability to generate speed over a short distance and change directions effectively. The T-Drill forces you to sprint forward, backwards and side-to-side, all while constantly changing directions.

How can I improve my reaction time in volleyball? ›

Train Footwork and Reaction Time! - Volleyball 2015 #34 - YouTube

What makes a great volleyball player? ›

Excellent Stamina/Aerobic capacity. Strong legs/High vertical leap (for blocking and kill shots) Good pivoting skills and excellent quickness. Expertise in their chosen position.

How do you become more aggressive in volleyball? ›

Inspire Aggressive Volleyball Using This Simple Drill - YouTube

How can I be a good volleyball coach? ›

Here's a look at some volleyball coaching tips:
  1. Be active, not passive in practice. For best results, practices should be run in an up-tempo manner. ...
  2. Communicate effectively. ...
  3. Combine drills with scrimmages. ...
  4. Encourage proper conditioning. ...
  5. Don't forget to stretch. ...
  6. Be organized. ...
  7. Make practice fun.

How can I practice spikes at home? ›

AVCA Video Tip of the Week: Home Spiking Practice - YouTube

How do I become a better setter? ›

10 Ways To Become a Better Setter
  1. Be a leader. ...
  2. Be the hardest worker on the team. ...
  3. Know your hitters and what sets they like to hit. ...
  4. Keep your hands high. ...
  5. Make everyone around you better. ...
  6. Set from a consistent body position and hand position so you can be deceptive.

How tall is the average female volleyball player? ›

Overall, the average height of a college volleyball player is around 5'10”. However, there are position- and division-specific averages that volleyball players should take into account when trying to determine their best division level.

What is the easiest skill in volleyball? ›

1. Forearm Passing or Bumping. By far one of the most basic skills in volleyball is passing, also known as bumping. This is when a player contacts the volleyball with their forearms and redirects the ball to one of their teammates.

How can I practice spiking without Internet? ›

3 HITTING DRILLS WITH NO NET | Volleyball Practice - YouTube

Is there a weight limit for volleyball? ›

A lighter weight, leather, modified volleyball may be used. The size of the ball should be no larger than 81 centimeters (32 inches) in circumference and weigh no more than 226 grams (8 ounces).

Does volleyball give you a nice body? ›

Tones and shapes the body: The physical activities involved in playing volleyball will strengthen the upper body, arms and shoulders as well as the muscles of the lower body. Playing volleyball also improves the cardiovascular and respiratory systems.

What state is volleyball most popular? ›

In terms of which states, cities or regions of the country play or enjoy watching volleyball the most. California. Nothing else is even close.

How often should a volleyball player workout? ›

Depending on what stage of the volleyball season you are in you should perform strength and conditioning exercises two to three days per week. Based on the intensity of your workouts, ample rest and recovery is needed to produce the desired results, so plan for 24-48 hours of recovery.

How do you train like a volleyball player? ›

Volleyball Exercises to Get a Body like a Volleyball Player - YouTube

Should I workout before or after volleyball practice? ›

You will need days of rest and generally should not have a conditioning workout on match days. The best time to train is well before or after practice, so your body can “recover” and put out full effort in practice.

Is running good for volleyball players? ›

Running helps volleyball players increase their endurance. Running is a great way to strengthen legs. Running also has a positive impact on a volleyball player's explosive power. It's also important to note that running is the type of cardio training that has a positive impact on a player's overall health.

How do you jump higher? ›

Approach Jump Technique | How To Jump Higher - YouTube

How do you hit a volleyball? ›

How To HIT A Volleyball For Beginners! - YouTube

How do you get in shape for volleyball season? ›

Cardiovascular exercises such as running, biking, and jumping rope are excellent for increasing stamina. To increase strength, be sure to work each major muscle group through resistance training. If you commit to a fitness regimen in the summer, you'll be in great shape well before it's time for tryouts .

How fast do volleyball players run? ›

Volleyball players need to be like sports cars: 0 to 60 in 3.6 seconds. In fact, it's an absolute must if you want to be elite. The game happens so fast, and only on occasion do you have to move more than 10 feet on a play.

What strength do you need for volleyball? ›

Core and Shoulder Strength

Core strength – strength in the abdominal muscles, obliques and hips – is crucial for all volleyball players because it provides stability for all the twisting, turning and stretching movements of the game.

How much does a volleyball player train? ›

Recent studies have found that the key to success in any field is practicing a specific task for a total of around 10,000 hours. Therefore, a player must train and/or play volleyball for at least 10,000 hours before reaching 'world class' status. That's around 3 hours a day, 20 hours a week for 10 years.


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