Volleyball Workouts at Home and the Gym (7-day plan)

Home volleyball workouts are some of the preliminary exercises one can undergo before setting off for outdoor volleyball games.

Volleyball workouts at home or at the gym are aimed at building agility, strength, and other core body composure for volleyball games.

The most interesting part is that there are easy volleyball workouts at home, volleyball workouts at the gym, and other outdoor volleyball workouts that you can do at your own pace.

In case you are wondering what this information is all about, it is made to guide you through a basic volleyball workout and provide a basic volleyball workout plan that you can use.

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Volleyball Workouts at Home

The easiest place to start your workouts is at home. If you can’t make it to the gym or don’t have the necessary equipment, you can start your workouts at home.

Home workouts Workouts are the best alternative for volleyball players who want to keep up with their fitness without access to the gym or expensive materials.

Why do you need to do home-based volleyball workouts?

Volleyball is a sport that requires a combination of strength, agility, and endurance. To excel on the court, players must engage in targeted workouts that enhance their physical capabilities.

Like I said earlier, volleyball workouts are preliminary exercises you can engage in to build your agility, strength, and endurance before setting off for outdoor volleyball games.

So primarily, home workouts will build your agility, strength, endurance, and composure to adequately prepare you for outdoor competitions.

Workouts for volleyball players at home, no equipment

Start with Volleyball warm-up

Start with 10 minutes of cardio (biking, jogging, or stair climbing) to increase blood flow and activate muscles.

Follow with stretches focusing on shoulders, quadriceps, hip flexors, hamstrings, and calves.

Below are some effective volleyball workouts that you can do at home without waiting for gyms or equipment:

Here are some effective workouts for volleyball players that can be done at home without equipment:

1. Bodyweight exercises:

Push-ups:

Place your hands shoulder-width apart on the ground.
Keep your body straight from head to heels.
Lower yourself until your chest nearly touches the ground, then push back up.
Aim for 3 sets of 10–15 reps.

Pull-ups (or assisted pull-ups using a resistance band)

Pull-ups: volleyball workout — Pull-ups workouts for volleyball

Grab a pull-up bar with your palms facing away from you.
Pull yourself up until your chin is over the bar, then lower yourself back down.
If using a resistance band, loop it over the bar and place your feet in the band for assistance.
Aim for 3 sets of 5–10 reps.

Squats:

Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Keep your chest up and your knees over your toes.
Aim for 3 sets of 15-20 reps.

Lunges: This volleyball workout strengthens glutes, hips, hamstrings, quads, and stabilizing muscles.

Technique:

Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Push back up to the starting position.
Alternate legs and aim for 3 sets of 10–15 reps per leg.

Planks:

Place your forearms on the ground, with your elbows directly below your shoulders.
Keep your body in a straight line from head to heels.
Hold the position for 30–60 seconds.
Aim for three sets.

Dips (using a chair or bench)

Place your hands on the edge of a chair or bench, facing forward.
Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up.
Aim for 3 sets of 10–15 reps.

2. Plyometric exercises:

Jumping jacks
Burpees
Squat jumps
Box jumps (using a stair or bench)

3. Core exercises:

Russian twists (using a towel or resistance band)
Leg raises (hanging or on the floor)
Bicycle crunches
Mountain climbers

4. Cardio exercises:

Running in place
Jumping rope (without a rope, mimic the motion)
High knees
Sprints (in place or using a small space)

5. Volleyball-specific exercises:

Arm swings (mimic spiking and blocking motions)
Leg swings (mimic approach and jump movements)
Wall sits (mimic blocking position)

See Also:

Full-body workouts for volleyball players at home

Bodyweight exercises are strength-training exercises where you use your own weight to provide resistance against gravity. Below are some of the best bodyweight volleyball exercises that you can do at home:

1. Push-ups: push-ups are an easy home-based exercise that can help build upper-body strength.

2. Planks: You can do planks to strengthen your core and enhance stability. It is the best exercise to strengthen your core and abdomen.

3. Squats: squats generally improve leg strength and power.

4. Lunges: This home-based exercise helps increase lower-body strength and balance.

5. Skipping: Skipping elevates your heart rate, works muscles in the arms and legs, and burns calories, which makes you fit.

Plyometric exercises for volleyball players at home

Plyometrics is a type of exercise that uses the speed and force of different movements to build muscular power. Plyometrics can improve your overall physical performance.

1. Jump squats: do this to enhance explosive power.

2. Burpees: You can do this to improve cardiovascular fitness and overall body strength.

3. Tuck Jumps: Tuck jumps help increase vertical jump height.

4. Lateral Jumps: Lateral jumps help boost agility and quickness.

Resistance workouts for volleyball players at home

Resistance training is strength and weight training, which can be used to build resistance to muscular contraction, strength, and anaerobic endurance.

Band rows: strengthen the back and shoulders.
Band Lateral Walks: Target the glutes and hips.
Band Squats: Add resistance to your squats for extra leg power.

Volleyball Workouts at the Gym

In volleyball workouts at the gym, following specific exercises and drills can help improve your bodily fitness and physical conditioning. Below are some good volleyball workouts at the gym that you should try out.

1. Weight training

Deadlifts: this will help you develop overall body strength.
Bench Press: Bench press is one of the workouts at the gym that can enhance upper body power.
Leg Press: You can use leg press to build powerful legs.
Overhead Press: This is a good workout that can help strengthen your shoulders and upper back.

2. Agility Drills

Some of the agility workouts you should try at the gym include:
Box jumps: you can do box jumps to improve your leg power.
Medical Ball Slams: the essence of this workout is to boost upper-body strength and coordination.
Agility Ladder Drills: This workout can help you achieve more foot speed and agility.
Jump rope: do this to enhance your cardiovascular fitness and agility.

The Best Volleyball Workout Plan at Home

A workout plan is a written record of your fitness routine. A typical volleyball workout plan should include the types of exercises you need to do and how long you need to do them. Here’s a simple weekly workout plan for home and gym workouts for volleyball players:

7-Day Volleyball Workout Plans for Home and Gym

Day 1: Monday

Exercise to do: Warm-up: to start your workout, you should do 10 minutes of dynamic stretching.

Strength Training: after the warm-up, do some deadlifts, bench presses, and leg presses.

Plyometrics: Some of the plyometrics workouts to try on Monday should include box jumps and jump squats.

Day 2: Tuesday

Exercise to do: start your Tuesday with 10 minutes of jump rope.

Agility drills: after the warm-up, try some ladder drills and lateral jumps.

Core Workout: At this stage, you have to be prepared for a tedious workout. Try out planks and Russian twists, and do this between 30 minutes and 1 hour.

Day 3: Wednesday

Take Active Rest: Wednesday should be your active resting day. So just engage in a light jog or walk, stretching, and a little skipping.

Day 4: Thursday

Exercise to do:

Warm-up: start your Thursday with warm-up exercises for about 10–15 minutes. Try warm-up exercises like dynamic stretching.
Strength training: try out overhead presses and squats and do this for 30 minutes or more.
Plyometrics: try out some plyometrics workouts like tuck jumps and medicine ball slams.

Day 5: Friday

Exercise to do: Warm-up: start with a warm-up for about 10–15 minutes. You can try out jumping rope as your warm-up exercise.

Agility drills: Try out cone drills, shuttle runs, and other agility exercises.

Core Workout: For your core workout, focus on bicycle crunches and leg raises.

Day 6: Saturday

Exercise to do: warm up for about 10–15 minutes.

Game Simulation: Practice drills and scrimmage

Recap Workout: do all the core workouts from Monday to Friday (assign 5 minutes for each).

Cool down: do static stretching as your cool-down exercise.

Day 7: Sunday

Rest and Recovery: Use Sunday as your day of rest and recovery.

Summary

As a volleyball player who is preparing to become an excellent sportsman or sportswoman, you must engage in daily workouts to build agility, strength, and other core body composure.

You don’t even have to be worried about equipment or the cost of registering at the gym; with this information, you can engage in simple volleyball workouts at home and build your body composure excellently for outdoor volleyball games.