You don’t need a volleyball court to start training for next season. In fact, you can improve your strength, quickness, coordination and skills for volleyball in your own home with these volleyball workouts and drills.
Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles you use most during volleyball).
Leg Drills
Lunges (Sets/Reps: 3×20)
Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
Jumping Jacks (3×50)
Quick Feet: Jump Rope Series
Normal pace jump, 30 seconds
Right foot only, 30 seconds
Left foot only, 30 seconds
Double right, double left, 30 seconds
Fast as you can go, 30 seconds
Repeat 3 times with a 1-minute rest between sets.
Abdomen Workout
Sit-Ups (3×50)
Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds
