Want a volleyball workout to try? You can do this one on sand, hardwood, or pavement. The sand adds an extra obstacle and will really give your legs an added resistance workout. Be careful if you choose pavement as we don’t want any injuries! All you’ll need is a volleyball and a friend that’s willing to participate.
This is just a suggestion. You may make alterations, add, or remove any of these. The main point is to get out there, get moving, and have some fun!
Warm-Up:
- Jog 3-5 minutes
- Stretch: arms, legs, hips, forearms, back, ankles, etc.
- Stretch arms by tossing volleyball overhand, underhand, stretch side to side & toss
- Wall Sets (50-200)
Exercise:
- Single or Partner Pass (25-100)
- Single or Partner Set (25-100) *Singles add weighted ball for extra strength training
- Pepper with a partner – Pass, Set, Hit *Try to keep it going!
- Pass or Set across the net
- Play 2v2, 3v3, 6v6 if available – Full Game
- Partner Hit & Dig – one hits and the other digs
- Short, Middle, Long Passing
- Partner toss- Pass and circle around your parter
Cool Down:
- Walk 3-5 minutes
- Stretch: arms, legs, hips, forearms, back, ankles, etc.
That’s it! Have any other suggestions? Volleyball can be a great way to stay active. It’s much more fun to play this sport when you have others that can help you. I’m lucky enough to have a great volleyball program in my town and we try to get together for open gyms. You can get in touch with a volleyball program near you or you could even organize your own open gyms. Beach-side volleyball and Family Reunions are also other times when you might be able to get together a volleyball game or workout. Have fun!
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