Volleyball Workouts To Do At Home

null

Create a free account to unlock this video!

Get Started

Already a subscriber?  Log In

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

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


Lunge

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


Push-up

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.


Burpee

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


Plank

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.


Crunches

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.

MUST SEE FloFilms

Lauren Carlini: Setting the Standard 

Watch full episode here.

null


The Program: Penn State

Watch Episode One here.


null



All In: USA Women's National Volleyball Team

Watch Episode One here.


null


CAA Announces All Teams Will Compete In 2020-21 Conference Tournaments

Towson

The Colonial Athletic Association will provide every team in every sport the opportunity to participate in their respective conference tournaments during the 2020‐21 season as the league announced its championships schedule on Tuesday.

We Stand With You

Flo-Blackout-1920x1080.jpg

The events of the last week have been tremendously painful to us all.

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

Youth Sports Leaders Form PLAY Sports Coalition

Screen Shot 2020-05-04 at 1.39.55 PM.png

400+ youth sports leaders join forces to form the PLAY Sports Coalition to support young athletes through COVID-19.

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

PacWest & FloSports Announce 3-Year Partnership

null

Create a free account to unlock this video!

Get Started

Already a subscriber?  Log In

FloSports Acquires Streaming Rights To Complete Basketball and Volleyball Seasons Across The Conference’s 11 Member Institutions In California And Hawaii 

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

Athletes Unlimited Announces Plans For Indoor Volleyball League

au.jpg

When the company Athletes Unlimited kicked off its quest to build a new network of professional sports leagues, it started with softball, announcing a women’s fast-pitch league in March, which is set to begin play in August in Chicago. 

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

COVID-19 Might End The Age Of Skyrocketing NCAA Expense Sheets

Penn State

Ten billion, three hundred fifty-seven million, one hundred forty-nine thousand, fifty-one dollars. 

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

Towson Day Watch Guide

Towson

Calling all Towson Tigers.

Coming Up On CAA 24/7: William & Mary Day

image_handler (2).jpeg

Tell you whole Tribe. We have big news.

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

James Madison Day On FloVolleyball

final.jpeg

Calling all JMU diehards.

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In

There's No Precedent For What Happens To Volleyball If Football Is Canceled

Penn State

If the college football season is canceled, what happens to college athletics?

Create a free account to unlock this article!

Get Started

Already a subscriber?  Log In