Volleyball Workout and Drills You Can Do at Home | STACK

Sarah Coffey
- Sarah Coffey graduated from Christopher Newport University (Hampton Roads, Va.) with a Bachelor of Fine Arts and a Master of Arts in Teaching. While attending...

Volleyball Workout and Drills You Can Do at Home

May 29, 2013 | Sarah Coffey

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.

Home Volleyball Workouts

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: 3x20)
  • Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
  • Jumping Jacks (3x50)

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.

Vary your training with this 5-minute jump rope speed workout.

Abdomen Workout

  • Sit-Ups (3x50)
  • Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

Arm Strength

Home Volleyball Drills

When practicing your volleyball skills at home, concentrate on your technique. Practice getting your hands into the right position while setting, swinging your arms through while spiking and planting your feet while passing.

Setting Drills

Warm Up Hands

  • Quick sets against a wall for 45 seconds
  • Take a step back, set against wall for 60 seconds
  • Take a bigger step back and set against wall for 90 seconds

Lie Down and Set

  • Lie on your back with your knees bent
  • Set the volleyball to yourself quickly 100 times without pushing the ball high
  • Slow down and set the ball a bit higher 100 more times

Passing Drills

Pass to Self

  • Plant your feet and lower your legs like you are passing in a live game
  • Pass to yourself without moving your feet
  • Pass to yourself by moving forward and backward
  • Pass to yourself side-to-side by shuffling your feet

Wall Pass

  • Pass forward or diagonal, using the wall to return the ball
  • After getting the hang of wall passing, move into pass-set-hit against the wall (similar to peppering with a partner)

Pass-Set-Pass

  • Alternate between passing and setting to yourself

Hitting Drills

Perform this workout three times a week throughout the summer. Find more workouts and drills on STACK’s volleyball page.

Photo: blog.christhedunn.com

Sarah Coffey
- Sarah Coffey graduated from Christopher Newport University (Hampton Roads, Va.) with a Bachelor of Fine Arts and a Master of Arts in Teaching. While attending...