Volleyball Workouts To Do At Home


There is a difference between being in shape and being in volleyball shape. Volleyball is a game of speed, agility, strength, and power. The following workouts are all things that you can do from the comfort of your home, and they'll help you reach the needed level of fitness in no time.

Volleyball Warm-Up

Warm up with a cardio exercise, such as biking, jogging, or getting on a stair climber for 10 minutes. This will get your blood flowing and wake up your muscles. Then stretch, focusing on your shoulders, quadriceps, hip flexors, hamstrings, and calves.

Agility For Volleyball Players

Jump rope

Jump rope is an easy way to get a full-body workout -- it strengthens the lower- and upper-body muscles -- and it's a great cardiovascular exercise.

One minute: two feet
One minute: single leg (30 seconds per leg)
One minute: crossover
One minute: speed

Repeat this series three times.

Lower Body Exercises For Volleyball


Perform four sets of 20 repetitions (10 per leg)

Lunges strengthen the glutes, hips, hamstrings, and quads. They also require the activation of calf, abdominal, and back muscles in order to stabilize the body during the exercise.

To do a lunge, stand up straight and extend your left leg out in front of you, lowering down into a split stance. Bend your back knee until it almost touches the ground. Your front leg should be bent at a 90-degree angle, with your knee right above your ankle. Push yourself back up and out of the pose using your front leg. Switch legs and repeat.

Body squat

Perform four sets of 10 reps

Squats require the use of the knees and hips. They target your back, glutes, hamstrings, and quads. There are many variations of squats. One of the simpler ones is to do a basic body weight squat.

To do this, stand evenly with your feet slightly wider than shoulder-width apart and cross your hands in front of your chest. Keeping your chest up, bend at the knees and lower toward the floor, stopping when you've reached the extent of your range of motion. Without letting your knees collapse in, push through your heels and extend your hips to stand up.

Romanian deadlift (RDL)

Perform four sets of eight per leg

Romanian deadlifts strengthen the glutes and hamstrings and increase flexibility and mobility in the hips, hamstrings, and lower back. To perform an RDL, hold a pair of dumbbells or a barbell, hinge at the hips with your knees slightly bent, pushing the hips back, while keeping your abs in and chest proud. At the bottom of this move, you should feel your hamstrings activate. Use the hamstrings and glutes to extend the hips and return to standing.

Wall sit

Perform three sets of 45 seconds

Wall sits strengthen your quads, hamstrings, and adductors. To do a wall sit, find a flat wall and press your back flat against it, then bend your knees until they reach a 90-degree angle, with your ankles directly under your knees. Hold for the entire 45 seconds.

Upper Body Exercises For Volleyball


Perform three sets of 10 repetitions

Push-ups are a compound exercise, meaning that they work multiple muscle groups at once. Push-ups strengthen your arms, core, chest, legs, and hips. To do a push-up, start in a plank position, then bend your elbows, lower your body to the ground, and push yourself back up. Engage your core to keep your body in a straight line as your lower down and push up.

Tricep dip

Perform three sets of eight repetitions

Tricep dips work the muscles on the back of your upper arms, as well as the pectoralis minor. To do a tricep dip, stand with your back to a low, flat surface such as a table or a chair. Keeping your body off of the object, place your hands on either side of your body with fingers pointing forward. With your back flat and knees bent at 90 degrees, bend your arms and lower your body toward the ground, then push yourself back up, keeping your elbows tucked tight to your sides.

Bicep curl

Perform three sets of 10 repetitions per arm

Bicep curls strengthen your deltoids, wrists, flexors, and biceps. To do a bicep curl, hold a dumbbell or kettlebell. Keeping the elbow tucked tight to your side, and raise the weight up to your shoulder. Slowly lower. You can do the same exercise with a band tied to a stable object.


Perform three sets of six repetitions

Burpees work your arms, chest, quads, glutes, hamstrings, and core. Begin standing up, then bend over until your hands touch the floor, and jump your feet back into a plank position. Hold the plank for a count, or do a push-up, and then jump your feet back to your hands and stand up. To make this harder, you can add a vertical jump after standing up.

Core Exercises For Volleyball


Perform two sets of 30 seconds each

Planks strengthen your arms, back, shoulders, glutes, and hamstrings. To do a plank, extend your feet behind you and and place your elbows under your shoulders, pushing against your arms and feet to lift your body up off the floor. Keep your back straight and hold.

Russian twist

Two sets of 30 seconds each

Russian twists work your obliques. To do a Russian twist, sit on the floor with your knees bent and feet flat on the ground. Lift your feet off the floor, bringing your knees toward your chest. Twist your torso from right to left, tapping your hands to the ground with each twist. You can make this exercise harder by holding a dumbbell, plate, or medicine ball.


Perform two sets of 45 repetitions

Crunches work the rectus abdominis, the midsection of your body. To do a crunch, lie flat on the ground, bend your knees to put your feet flat on the ground, put your hands behind your head, and contract your abs to curl up toward your knees. Don't pull on your neck -- only go as far as you can with the strength of your abs.

Leg raise

Perform two sets of 12 repetitions

Leg raises strengthen your interior hip flexors and lower abs. To do a leg raise, lay flat on the ground with your arms at your sides and bring your legs to hover six inches off the ground. Raise your legs up until they are 90 degrees from your torso, then slowly lower them back to a hover.

Don't Miss a Beat

It's time to step up your game. Fill in the information below to get the best of FloVolleyball delivered directly to your inbox.


Lauren Carlini: Setting the Standard 

Watch full episode here.


The Program: Penn State

Watch Episode One here.


All In: USA Women's National Volleyball Team

Watch Episode One here.


NCAA Tournament Watch Guide

The NCAA tournament is here. Check out the slate of games you can watch right here on FloVolleyball.

All The NCAA Tournament Info You Need

The NCAA Tournament is here! The selection committee released the bracket Sunday night and action starts Thursday at 4:30 pm ET. 

Big Ten Weekend Watch Guide

For most conferences the post season has already begun, for the Big Ten there are still a number of regular season games to settle first. 

FloVolleyball Weekly Notebook: Tickets Punched

It’s our last weekly update of the regular season. Here are the top headlines and storylines leading up to Sunday’s NCAA Selection Show.

American Men In CEV Champions League

Just like we did a few weeks ago with the women, we’re going to make it a whole lot easier for you to follow your favorite American professional volleyball players overseas by breaking down where you can see Team USA athletes in the 2019-20 CEV Champions League. 

Biggest Takeaways From The CAA Championship

Towson’s magical season hasn’t come to an end yet. The Tigers strolled through the 2019 Colonial Athletic Association Championship to claim the program’s second conference title and secure an automatic berth into the NCAA Tournament. They are the first team since 1996 to go undefeated in the regular season and win the postseason championship.

CAA Championship Wrap Up

Towson became the first team in over a decade to go undefeated for an entire season in CAA play and win the conference title in the same year since George Mason in 1996. The Tigers won 22 straight games, with 16 of them being conference wins, to finish the season at 28-2 overall and 16-0 in the CAA. They now receive an automatic bid to the 2019 NCAA Volleyball tournament.

Everything You Need To Know About The NCAA Postseason

The postseason is officially upon us. Thursday, four conferences begin their tournaments, with eight more kicking off Friday, and one league, the Southern Conference, started its tourney with a play-in match on Tuesday night. NCAA Tournament berths are on the line come the championship matches on Saturday and Sunday.

Top 7 Big Ten Matches Of 2019

Two more weeks of competition remain before the 2019 Big Ten women’s volleyball champion is crowned. There’s still plenty of time for big, game-changing results to roll in, but we wanted to take a moment to look back on some of the most exciting matches of the season to date in what is one of the, if not the, most competitive women’s volleyball conference out there. 

CAA Championship Preview: Towson Heavily Favored

The final regular-season results for the 2019 Colonial Athletic Association women’s volleyball rolled in on Sunday, and the nine teams in the league assumed their final positions in the standings.