Volleyball Workouts
These volleyball workouts will strengthen muscle groups needed to meet the physical demands placed on players during a volleyball game. The volleyball workouts listed here do not need any equipment in order to be completed. Ensure proper warm-up is conducted before attempting any of these volleyball workouts and consult with your physician before beginning any training regimen or workout schedule.
Each of these volleyball workouts utilize circuit training, meaning that all exercises in the workout are completed as a group one after the other. The intensity of the workout depends on how many sets of the circuit are completed, one to two sets for low to moderate intensity, three or more sets for high intensity. Rest for one to three minutes between each set.
Volleyball Workouts – Strength Training 1
15 Alien Squats
15 Push Ups
30 Calf Raises
Volleyball Workouts – Strength Training 2
15 Single Leg Balance (per leg)
20 Alternate Leg Diagonal Bound (each jump counts as one)
30 second Superman
Volleyball Workouts – Strength Training 3
20 Air Bike
60 Punches
16 Bodyweight Lunges (8 per leg)
1 minute High Knee Jog
Volleyball Workouts – Cardio 1
6 Carioca Quick Step from side line to side line
1 minute Linear Acceleration Wall Drill
1 minute Mountain Climbers
Volleyball Workouts – Cardio 2
15 Pop Squats
Volleyball Workouts – Cardio 3
16 Burpees
16 Rocket Jumps
30 second Plank
20 Split Jumps
Volleyball Workouts – Upper Body 1
8 Body Ups
40 Punches
Volleyball Workouts – Upper Body 2
16 Staggered Push Ups (8 each position)
16 Bench Dips
Volleyball Workouts – Abs 1
12 Frog Sit Ups
15 Toe Touchers
Volleyball Workouts – Abs 2
15 Butt Ups
12 Dead Bugs (6 each side)
Volleyball Workouts – Legs 1
30 seconds Fast Kick with Arm Circles
Volleyball Workouts – Legs 2
40 Butt Kicks
1 minute Ice Skater