Home Volleyball Workouts and Drills
Take your game to the next level during the off-season. You don't have to go to a gym to gain strength and speed or improve your skills. Believe in yourself because the body achieves what the mind believes.

Strength Training
Leg Drills
  • Lunges (Sets/Reps: 3x20)
  • Wall sits (3 sets. First set is 30 seconds, then 45 seconds, the 60 seconds)
  • Jumping jacks (3x50)
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-minuted rest between
Abdomen Workout
  • Sit-ups (3x50)
  • Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
Arm Strength
Setting Drills
Warm Up Hands
  • Quick sets against a wall for 45 seconds
  • Take a step back, set aginst 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 you 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
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 you feet
  • Pass to yourselt by moving forward and backward
  • Pass to yourself sidt-to-side by shuffling your feet
Wall Pass
  • Pass forward or diagonal, using the wall to regurn the ball
  • After getting the hang of wall passing, move into pass-set-hit against the wall (similar to peppering with a partner)
  • Alternate between passing and setting to yourself
Hitting Drills
Hitting Drills
  • Practice approach in an open space
  • Hit against a wall
  • Perform dumbbell arm swings
    • Elevate front leg on 4-inch box; progress to 6-12 inches when form improves
    • Keep center of gravity underneath body
    • Avoid shifting weight
    • Swing arms in normal running fashion
    • 3x4-5 each leg
Outdoor Drills
Watch this video to get great drills to improve your volleyball skills.