Have Fun, Get Fit for Volleyball!

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Develop your volleyball skills and improve your fitness by playing games with your friends.

Summer training shouldn't consist solely of traditional weight room workouts. Instead, gather a group of friends and play some games. Here is a game that not only provides a fun break from your regular routine, but can also help you achieve your volleyball performance goals.

Medicine Ball Volleyball
Skills Developed:

Aerobic/anaerobic conditioning, agility, manipulative skills, strength and speed


Materials Needed:
Medicine balls of different sizes and weights, an adjustable height volleyball net or 8-12 cones

Playing Area and Set-up:
•    Volleyball court or open area of approximately the same size, with the net lowered. Game can also be played in a gym or other large area with a row of cones set up to substitute for a net.

The game is played using volleyball rules. It can be played one-on-one, but it's better with teams of two to four athletes. The object is to throw the medicine ball back and forth over the net using a variety of overhead, underhand and side throws or tosses.

•    The receiver must catch the ball before it bounces twice and return it over the net. If the ball bounces twice before it's caught, the offense scores a point. If it doesn't bounce twice, play continues.
•    To ensure safety, players must allow the ball to bounce once before catching it.
•    Once the ball is caught, the athlete may take only one step before either returning the ball over the net or passing it to a teammate.
•    The game ends when one team scores a set number of points.

•    Play using a Swiss ball or other exercise ball to add a challenge due to its size and the speed at which it can be thrown.

More Performance-Improvement Games
Find more enjoyable games to supplement your traditional sports training at the following links. Most of them can be adapted to deliver a total volleyball training session.

Baseball Training Games
Basketball Training Games
Soccer Training Games
Track Training Games
Football Training Games

Source: Dawes, Jay, and Chris Mooney. 101 games and Drills for Conditioning Athletes. Monterey, Calif.: Coaches Choice, 2006.

Mark Roozen, STACK's senior content editor, has been in the strength, conditioning and performance field for more than 28 years. He holds a Master degree in exercise physiology and several certifications as a strength and conditioning coach, including CSCS,*D, NSCA-CPT and FNSCA.


Photo Credit: Getty Images // Thinkstock