Getting In Shape For Volleyball

Getting In Shape For Volleyball

Posted by Myosource Kinetic Bands on 9th Sep 2019

Volleyball is one of the most popular sports in the world. This sport isn't just for women but also for men. While volleyball is a well-loved game, it's not for everyone. And if you really want to be a part of it, you should start getting in shape. Volleyball isn't just serving, spiking, or hitting the ball. It requires strength, agility, power and speed. If you think that by simply working out, you can be a good volleyball player, think again. Playing volleyball requires discipline, routine, and intensive training. 

Getting in shape for volleyball doesn't only require you to train on the court. You can also equip yourself with the training you need even in the comfort of your own home. You can try the following exercises to help you reach your fitness goals before the start of the season. These are just a few exercises that you can do at home to get into volleyball shape. You can use our Kinetic Bands® to aid in your training and for added resistance to your workout.



It is important to warm up to prepare your body for a more intense workout. Cardio exercises like jogging or jumping jacks can be a good start. This will get your heart rate elevated and wake up your muscles. Do some stretching after completing a warm up.


Jump Rope

Jump rope exercises are a great form of cardio and helps to strengthen the muscles in your upper and lower body. This is a total body workout and a good workout for improving agility.


Bodyweight Squat

Squat exercises mainly target your glutes, hamstrings, quads, and hips. 

To perform a bodyweight squat, stand with your feet shoulder-width apart, arms bent in front of your chest. Bend your knees and squat down until your thighs are parallel to the ground. Make sure your chest is up and your knees are behind your toes. Slowly return to starting position and repeat. 


Wall Sit

This exercise helps strengthen your hamstrings, quads, glutes, hips, and core. 

To do this, press your back flat against a wall. Slide your back down until your knees are parallel to the ground, with your ankles directly under your knees. Hold your position for 30-60 seconds and the slowly press yourself off the wall. Repeat 2-3 times.



Lunges strengthen your butt and legs. This exercise builds the muscles in the lower body that are needed for most volleyball skills and positions. 

To perform a proper lunge, stand up straight and keep one leg forward. Lower your hips with your front leg bent at a 90-degree angle and your back leg straight behind. Create enough distance between your legs. Make sure your back leg doesn't touch the ground. Switch legs and repeat.



Push-ups are great for your upper body, as well as your lower body. It strengthens your arms, chest, core, hips and legs. This is also regarded as a compound exercise because it enhances and strengthens multiple muscle groups. 

To do this exercise, start in plank position with your hands directly under your shoulders. Bend your arms while engaging your core. Make sure your body is in a straight line. Slowly return to starting position and repeat.


Bicep Curls

This workout helps strength your wrists and biceps.

Stand on the resistance band in a staggered position and grip a handle in each hand and arms straight down at your sides with palms facing forward. Pull the handles up and bend your arms until your hands are at chest level. Slowly lower your arms back down and repeat.



Burpee is a total body workout. It is a great conditioning workout and helps develop endurance.

Start in a standing position and jump straight up with your arms above your head and then go down into a plank position. Lower down into a push-up and bring your feet to your hands and repeat.



Plank exercise strengthens your core, arms, glutes, and hamstrings. 

To do this, place your elbows under your shoulders and extend your feet. Slowly lift your body off the floor, pushing against your forearms and toes. Keep your back straight and hold this position 20-30 seconds. 



Crunches strengthen your abdominal muscles. It also helps improve your posture, thereby increasing your flexibility and mobility.

Start by lying flat on the ground with your knees bent and your feet flat on the ground. Put your hands behind your head, and engage your core while curling up toward your knees. Be careful not to pull on your neck while crunching up. 

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