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Volleyball Workouts & Drills for Home

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 Click on jump rope work

Abs Workout

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

Arm Strength

  • Lateral Dumbbell Raise (3x25)
  • Single-Arm Med Ball Push-Up (3x3-5 each side)

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 the wall for 60 seconds
  • Take a bigger step back and set against the 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

  • Practice approach in an open space
  • Hit against a wall