Volleyball – Indoor | Volleyball Workout and Drills You Can Do at Home

You don’t need a volleyball court to start training for next season. In fact, you can improve your strength, quickness, coordination and skills for volleyball in your own home with these volleyball workouts and drills.

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: 3×20)
Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
Jumping Jacks (3×50)
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 jump rope speed workout.

Abdomen Workout
Sit-Ups (3×50)
Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
Arm Strength
Lateral Dumbbell Raise (3×25)
Single-Arm Med Ball Push-Up (3×3-5 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 wall for 60 seconds
Take a bigger step back and set against 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
RELATED: 3 Effective, Fun Volleyball Serving Drills
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
Perform Dumbbell Arm Swings
Perform this workout three times a week throughout the summer. Find more workouts and drills on STACK’s volleyball page.