12 Fun Workouts for Volleyball Players | CROSSNET

12 Fun Workouts for Volleyball Players

athletes doing a workout

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Whether you’re a volleyball veteran or thinking about going out for the team for the first time, it’s a good idea to arrive in tip-top shape. Playing volleyball competitively will test your speed, agility, strength, endurance and mental stamina in a big way.

Prepare yourself accordingly and put yourself in a position to excel by absorbing our 12 fun workouts for volleyball players. 

The Real Thing

No offense to Gene Hackman, but we think practicing with the ball you’ll play with is kinda important. Practicing without it may have worked in Hoosiers, but this isn’t 1950s Indiana anymore…we digress…

More on point is the on-point, exciting workout you’ll get by investing in a CROSSNET set. Grab three friends and set it up in minutes in the backyard, on the beach, in the gym or anywhere you fancy. The thrilling four square volleyball game is height adjustable and comes with everything you need to hone your game – a four-way net, poles and volleyball. Even though it’s key to work on your strength and speed and certain muscle groups, never lose sight of the importance of playing the game itself. And do it in style with four square volleyball

men on beach playing crossnet

Developing a Skill Set for the Real Thing

Building on our last point and keeping the volleyball itself handy, if you’re really dedicated to getting better, be sure to work some volleyball drills into your routine. Here are some of our favorites, broken down by category:

Setting – Warm Up Hands is a great exercise you can do on your own. Set the ball against a wall for 45 seconds and then take a step back and have at it for 60. Finally, wade back a little further and go at it for 90 seconds. Simplistic is good.

Passing – Pass to Self is another terrific solo workout that can aid in your game improvement. Plant your feet and lower your legs like you are passing in a match and pass to yourself while staying stationary. Then, switch it up and test your lateral movement and quickness by moving forward and backwards and left and right while continuing to pass.

Hitting – Take out some aggression by practicing your approach in an open space and simply hitting the ball against a wall. 


Getting stronger is such an important piece of thriving in pretty much any sport, and that’s particularly the case in volleyball. Having a stronger base and lower half will help your leaping ability and could make the difference in getting to balls that might hit the floor or sand without all that extra work you put in during the offseason.

Additionally, a disciplined strength regimen is a great way to stay healthy and avoid nagging back, shoulder, ankle and knee injuries that can sideline even the best volleyball players. Here are some go-to weight workouts to have on your radar. Note that the amount of reps and frequency on a per-week basis will vary depending on where you are in your own progression and if you’re in-season or out-of-season.

Dumbbell Squats – Squats are a – perhaps the – go-to workout for athletes of all stripes.  

Dumbbell Lunge – Like squats, dumbbell lunges are an excellent way to strengthen your legs in order to develop a stronger base to operate from on the court or in the sand. 

Jack Knife Crunches – Core strength is also key, so crunches come in handy. 

Box Jumps – Box jumps are a fun and challenging way to work on your explosion and leaping ability. You’ll be pretty exhausted after completing a set, but it’ll pay off the next time you’re rising to deliver a crucial spike. 

woman in a gym doing stretching exercises

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Along with strength, flexibility is vital to staying healthy and increasing your ability to get to balls in front, behind, left and right. Here are some good stretches to master:

Upward Stretch – Reach for the sky. No, really, reach for the sky and stretch it all out. 

Shoulder Stretch – Alternate arms and hold for about 30 seconds to get nice and limber. 

Hamstring Stretch – Stand and cross your right foot in front of your left before bending at the waist, keeping your knees straight, to reach for the ground. 

Quadriceps Stretch – Standing upright, reach your left or right leg back and up and hold in place by grabbing your foot for about 20 or 30 seconds. 

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