10 Volleyball Exercises for Beginners

There are various volleyball workouts you may perform as a beginner if you are just starting out as a volleyball player or if you haven’t trained to prepare for the volleyball season.

You should concentrate on workouts that will help you enhance your passing, digging, setting, and spiking.

These workouts may be performed at home or in a gym environment.

Volleyball workouts that predominantly engage your quadriceps, deltoids, triceps, abs, calves, hamstrings, and glutes should be prioritized.

To get an advantage over the competitors, try workouts such as sumo squats, mountain climbers, and piked pushups.

Make sure you do these volleyball workouts designed just for beginners.

Volleyball Exercises for Beginners

1- Reverse Lunges with Dumbbells

The alternating reverse lunge with dumbbells is one of the greatest volleyball workouts for beginners.

A lunge will put practically every muscle in your legs to the test.

Adding the weight from the dumbbells will make it much more difficult.

Finish with a shoulder press for a total-body workout that can’t be surpassed.

2- Pushup Jacks

The pushup jack is another excellent workout that will test your core and shoulders.

This volleyball drill will assist you with your dives and digs.

If it’s too tough for you and you need something better suited to a novice, start with a knee pushup and work your way up.

3- Squat Jumps

A volleyball player will be leaping a lot, whether they are spiking, blocking, or high-fiving a teammate.

Squat leaps will be an excellent workout for developing strong, powerful legs and enabling you to ascend over the net.

You may gradually increase the difficulty of the workout by wearing a weight vest.

4- Piked Pushups

You’ll be performing a lot of setups if you’re a volleyball player.

This will need a lot of strength from your deltoids.

Do the piked pushup at home before going to bed to keep your shoulders in good condition.

5- Glute Raises

The glute lift is a basic yet effective volleyball workout for beginners.

All you have to do is lie on your back, bend your knees, and push your hips up toward the sky.

To make it more difficult, do this exercise with just one leg.

You may also support your lower abdomen with a weight.

6- Romanian Deadlifts

A volleyball player will need a robust posterior chain.

To work your hamstrings, glutes, and erector spinae, do Romanian deadlifts or good mornings.

This workout requires just a pair of dumbbells.

7- Mountain Climbers

Whether you are a novice or an accomplished volleyball player, you will need a strong core.

Mountain climbers will test not just your abs and obliques, but also your hip flexors.

For optimal results, do this exercise three times each week.

8- Sumo Squats

The sumo squat is a nice variation from the conventional squat.

The sumo squat is a leg exercise that targets the quadriceps, hamstrings, glutes, and inner thighs.

The sumo squat is an exercise that targets the quadriceps, inner thighs, and glutes.

It’s a wonderful practice for net jumpers, so it’s definitely worth the effort.

For increased resistance, use dumbbells or a weight vest.

9- Side to Side Shuffles

A volleyball player will be making a lot of fast moves.

A side-to-side shuffle will put your speed, calf, and glute strength to the test.

Combine this with some side-to-side high knees and you will become considerably more explosive than many of your volleyball teammates.

10- Globe Jumps

The globe leap is the last exercise on my list of volleyball exercises for beginners.

A volleyball player must often bound towards a low-lying ball during a match.

This workout will provide you with the strength and power to execute this in any direction.

Include the following volleyball drills for beginners:

  1. Split Squat
  2. Side Plank with Leg Raise
  3. Jump Lunges
  4. Plank Punches
  5. Bicep Curl to Shoulder Press
  6. Reverse Flies
  7. Kettlebell Swings with Dumbbell
  8. In and Out Abs


Exercising and growing lean muscle will be the first step in enhancing your volleyball skills, particularly if you are a novice. We’ll help you take your game to the next level by strengthening your legs, core, and upper body muscles.

To get the most explosive physique possible, do volleyball-related workouts such as squat leaps, Romanian deadlifts, and reverse lunges.

Once a novice has mastered these exercises, they may go to more advanced exercises. Bumping, setting, and spiking are skills that every volleyball player may learn. When you can perform these volleyball fundamentals with more explosiveness and force, you will be a significantly better volleyball player than your contemporaries.

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