Volleyball Workouts and Drills You Can Do at Home

With the new normal that we’ve all been thrust into by COVID-19, it can be hard to find ways to stay active, as well as stay on your game. You might be thinking, “I don’t know how to practice without my team, or I’m not sure how to work out without the gym.”

We’re here to tell you that you can work out and keep your volleyball skills sharp while staying home! Continue reading as we explain several workouts and drills you can do at home.

Volleyball Workouts at Home

Any dedicated or professional volleyball player knows the importance of a full-body workout that includes leg strength, agility, arms, and core. The following exercises are designed to help you regain any strength you may have lost during this shutdown to help keep your body healthy and your skills sharp.

Before each workout, do some form of cardio-related warmup to ensure that your body is limber, and to receive the best results. A good warmup can be plyometrics, jogging in place for 15 to 20 minutes, or even dancing around the house!

Leg Workouts

There are a lot of options for leg workouts at home. However, these three are some of the most effective for getting you back in volleyball shape while you’re stuck inside.

• Lunges- 3 sets of 20
• Wall Sits- 3 sets for 45 seconds each
• Jumping Jacks- 3 sets of 50

Agility Workouts

Agility is an extremely vital part of volleyball, so it’s an attribute that you need to keep honed to succeed when the courts open back up. Agility workouts at home can be as simple as grabbing a jump rope and jumping right in!

You can switch things up by jumping on one leg at a time, alternating the pace from fast to slow and vice versa, and, as you progress, crisscrossing your feet as you jump.

Core Workouts

A critical component of any sport, especially volleyball, is a strong core. Keeping your core toned is a must to help maintain strength throughout your body as a whole. Here are a couple of simple at-home core exercises to help you keep building your core:

• Situps- 3 sets of 50
• Plank- 3 sets for 45 seconds each

Arm Workouts

When it comes to volleyball, you can’t forget arm strength! Here are a couple of great arm workouts that you can do from home:

• Pushups- 3 sets of 10
• Dumbbell Lateral Raise- 3 sets of 20

It’s crucial to keep in mind that these workouts will vary from person to person. If you’re not able to complete the same number of sets and repetitions that we’ve listed, feel free to readjust the numbers to reflect where you’re at physically as an individual.

At the same time, if these numbers are too low for you, don’t be afraid to raise the numbers to ensure that you’re getting a challenging workout at home!

Volleyball Drills at Home

No matter whether or not you have a volleyball court at your house, these simple drills can be completed at home as long as you have a little bit of free space around the house. Staying on top of your drills will keep your volleyball skills crisp and clean, so you can jump back into the game as soon as scheduling opens up again!

Passing Drills

An easy way to practice your passing drills at home is to find a large wall, such as a garage wall, and pass against it. This will let you focus on correcting your form and understanding how much control you have over the ball.

If you can continuously pass the ball more than 10 times, you’re on the right path to mastering your passing skills. If you want more of a challenge, mark the wall with painter’s tape around 10 or 15 feet high and try to pass only in that box.

Setting Drills

To work on setting drills at home, grab your volleyball, head to a room with a hard floor, such as the kitchen or garage, and sit in a computer chair. Then, practice setting so that the ball almost touches the ceiling. Your goal is to continuously set the ball wherever it goes by moving around on the chair. Before you get started, ensure that the room is free of obstacles and that any breakables are put away.

Another simple at-home setting drill is to do wall sets. Situate yourself about one foot from a wall and set the ball so that it barely goes above your hands. Keep your hands in the same position and practice controlling the set.

Serving Drills

You can practice your serving drills by serving against a sturdy wall, like the one used in the passing drills. You’ll need to mark a line with painter’s tape at around 7’4″ for women 14 years and over, and at 7′ for women 12 years and younger on the wall. Next, practice serving above this line every time. When you want to practice your most aggressive serve, try to keep the ball just barely above the practice line.

Finishing Up

These at-home volleyball workouts and drills should help you keep your body in shape and your volleyball skills clean while we wait for COVID-19 to clear up! Hopefully, you can benefit from all of these exercises, and even become a better player for it! Remember to stay focused, and most importantly, have fun!