Complete Volleyball Workout Plan: Get in Shape Like a Pro

Are you tired of doing the same old workouts day in and day out? I know It is important to have a good volleyball workout plan. A plan that focuses on building strength, speed, agility, and endurance. 

Volleyball is not just a game you play at the beach with friends or compete at the high school or college level. It’s a high-energy sport that requires agility, coordination, and strength. Whether you’re playing in a league, competing in tournaments, or trying to get in shape during the off-season. Having a solid volleyball workout plan can help you perform at your best.

Read about how to dive in volleyball?

Volleyball Workout Plan

Workout for Strength in Volleyball:

Players need strength to perform explosive movements like spiking, blocking, and diving for the ball. This volleyball workout plan will help you build your strength and endurance.

  1. Kettlebell Swings: are excellent for enhancing your power and explosiveness. It targets your glutes, hamstrings, and lower back muscles. This makes them ideal for improving your jumping ability, strength, and agility. Begin by standing with your feet shoulder-width apart and holding the kettlebell with both hands in front of your body. Next, hinge at the hips, swing the kettlebell between your legs, and then use the momentum to swing it up to chest height.
    • 3 sets of 10-12 repetitions.
  1. Turkish Get-Ups: are full-body exercise that targets your core, shoulders, and legs. They help improve your stability and balance. To do a Turkish get-up, lie on your back with your right arm extended toward the ceiling and your right knee bent. Hold a kettlebell in your left hand and use your core muscles to sit up, then press the kettlebell overhead as you stand up.
    • 3 sets of 6-8 repetitions per side.
  1. Prowler Push/Pulls: are a full-body exercise that targets your legs, core, and upper body. They help improve your overall strength and power. To do a prowler push/pull, load a sled or prowler with weight and push it, then turn around and pull it back to your starting position.
    • 3 sets of 50-100 yards.
  1. Battle Ropes: are a great way to improve your upper body’s endurance and power. They help improve your hitting and blocking ability. Hold the ends of a battle rope with both hands and alternate, waving your arms up and down to do battle ropes.
    • 3 sets of 30-60 seconds.
  1. Kroc Rows: are an exercise that targets your upper back and biceps. They help improve your hitting and serving power. To do a Kroc row, hold a heavy dumbbell in one hand and bend over at the waist. Row the weight up to your chest, squeezing your shoulder blade at the top, then lower it back down.
    • 3 sets of as many repetitions as possible in 1 minute.

Workout for Conditioning in Volleyball

Besides strength training, players must focus on volleyball conditioning drills to improve cardiovascular endurance and stamina. This will help them maintain energy and play their best throughout the game.

  1. Sprints: Sprinting helps you improve your explosiveness and speed on the court.  To do this exercise, set up cones or markers 10-15 meters apart. Then, run back and forth between the markers as fast as you can.
    • 4 sets of 10-15 meters.
  1. Jumping Rope: A great way to improve your footwork and agility, which is important for quickly changing direction on the court. To do this exercise, simply jump rope.
    • 3 sets of 1 minute.
  1. Burpees: A full-body exercise that work on your muscular endurance and cardiovascular fitness. To do this exercise, start in a plank position. Then, jump your feet forward to your hands, stand up and jump, and then return to the starting plank position.
    • 3 sets of 10 repetitions.

Plyometrics Workout in Volleyball: 

Plyometrics exercises are a valuable addition to any volleyball workout routine. These exercises focus on improving power and explosiveness. They are beneficial for movements like jumping or hitting. Here are three plyometric exercises that can be incorporated into your training:

  1. Box Jumps are classic exercises to improve your jumping ability and explosive power. To perform this exercise, stand in front of a sturdy box or platform and jump onto it, landing softly on both feet.
    • 3 sets of 10 repetitions.
  1. Depth Jumps: Can help improve your ability to absorb impact and then explode into a jump. To do this exercise, stand on a sturdy box or platform and step off, landing on both feet.
    • 3 sets of 10 repetitions.
  1. Bounding: Bounding Can help improve your power and agility, vital for movements like hitting or diving for the ball. To perform this exercise, take long, exaggerated strides and jump as far as you can with each stride. 
  • 3 sets of 10 meters.

Full Body Volleyball Workout

A balanced workout routine focusing on all muscle groups is essential to improve your overall game. This is a sample full body volleyball workout plan that can be done 3-4 times per week to improve


Warming up is a crucial aspect of any workout routine. It helps prepare your muscles for physical activity and minimizes the risk of injury. Before starting your full body workout, take 5 minutes to warm up your body with light cardio exercises such as jogging or jumping jacks. This will increase your heart rate and get your blood flowing, delivering more oxygen to your muscles and preparing them for the upcoming physical activity.

  1. Squats: Squats are a fundamental exercise for building lower body strength. Particularly in the legs and glutes, for movements like jumping and explosive. Begin by standing with your feet shoulder-width apart, then lower your body as if you are sitting in a chair. Keep your back straight, chest out, and ensure your knees don’t extend past your toes.
    • 3 sets of 10-12 repetitions.
  1. Push-ups: Push-ups are a classic exercise that target the chest, shoulders, and triceps, making them essential for hitting and blocking in volleyball. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the ground, then push yourself back up.
    • 3 sets of 10-12 repetitions.
  1. Pull-ups are great for building upper body strength, particularly in the back and biceps, which can benefit volleyball players. To perform a pull-up, hang from a pull-up bar with your palms facing away from you. Engage your back and arm muscles to pull your body up until your chin is above the bar, then lower yourself back down to the starting position
    • 3 sets of as many repetitions as possible.
  1. Lunges: Lunges help to develop leg strength and improve balance, which is essential for movements on the court, such as blocking and hitting. To do this exercise, take a big step forward and lower your body until both knees are at 90-degree angles. Then, step back and repeat on the other leg.
    • 3 sets of 10 repetitions per leg.
  1. Crunches: Crunches work the abdominal muscles, which are important for core stability and explosive movements on the court. To do this exercise, lie on your back with your knees bent and your hands behind your head. Lift your head and shoulders off the ground, then lower back down.
    • 3 sets of 15-20 repetitions.
  1. Plank: Planks are a fantastic exercise to strengthen your core and enhance stability, both of which are crucial for various court movements. Begin in a push-up position, and then lower your forearms to the ground. Ensure that your body remains in a straight line from your head to your heels and engage your core muscles.
    • Hold for one minute.

Cool-Down After Full Body Volleyball Workout

The full body workout ends with a cool-down that includes five minutes of light cardio, such as jogging or walking. Als static stretching exercises, such as holding each stretch for 30 seconds. The cool-down helps to reduce muscle soreness and prevent injury.

Including this full body volleyball workout in your training routine will improve your strength and endurance. It leads to better performance on the court.

Check out these volleyball drills for high school

College Volleyball Workout Plan

Are you a college volleyball player looking for a workout plan to get your performance at the best level? You know that staying in shape is crucial to your performance on the court. I know the importance of college volleyball workout plan tailored to your needs.


First, warm up properly before any workout. Get your heart rate up and your muscles warmed up with some light cardio, like jogging or jumping jacks. After that, do some dynamic stretching to loosen up your joints and get your body ready for the workout ahead.


  1. Squats: Start with squats to work on your lower body strength. It is suitable for burning your glutes, quads, and hamstrings. Stand with your feet shoulder-width apart, lower your hips down towards the ground, then push back up to standing 
  • 3 sets of 10-12 repetitions
  1. Bench Press: After that, move on to bench press. This exercise will help you build muscular chest, shoulder, and arm muscles. Lie flat on a bench with a barbell above you, lower the bar to your chest, then push it back up.
  • 3 sets of 8-10 repetitions
  1. Overhead Press: works on your upper body strength. Hold a barbell at shoulder height, then push it overhead until your arms are straight. Lower it back down to shoulder height and repeat.
  • 3 sets of 8-10 repetitions
  1. Deadlift: The deadlift is an excellent exercise for strengthening your back, legs, and core. Begin by standing with your feet shoulder-width apart and bending down to grab a barbell with an overhand grip. Keep the bar close to your body and stand up, then lower the bar back down to the ground and repeat. 
  • 1 set of 5 repetitions
  1. Weighted Lunges: Are an effective way to improve your leg strength and stability. This exercise involves holding a weight in each hand, stepping forward with one foot, and then lowering your back knee towards the ground. Afterward, push back up to a standing position and repeat the movement with the other leg.
  • Do 3 sets of 10 repetitions per leg

Cool Down After College Volleyball Workout

After the college volleyball workout, cool down with some light cardio and static stretching to prevent muscle soreness and promote flexibility. And remember to drink plenty of water and eat a healthy, balanced diet to fuel your body and keep you at your best.


The key to success in college volleyball is not just natural talent but hard work and dedication to your craft. A college volleyball workout plan should be tailored to your needs and abilities. Consult a coach or trainer to ensure your workout plan is appropriate for your fitness and skill level.

In Conclusion

In conclusion, a volleyball workout plan should focus on developing strength, conditioning, and explosiveness. The full body volleyball workout plan outlined above is perfect for beginners who want to get started and take their game to the next level.

The workout plan outlined above is just the beginning for college-level volleyball players. It is essential to have a tailored workout plan that meets their specific needs The college volleyball workout plan includes exercises such as squats, bench press, overhead press, deadlifts, and weighted lunges that target the legs, core, and upper body.

Frequently Asked Questions:

How to choose a volleyball workout?

Choosing the right volleyball workout can significantly impact your performance on the court. Before starting any workout routine, it is essential to consider your fitness goals and your current fitness level. If you are new to volleyball, it is best to start with a full body volleyball workout plan. These exercises will help you build a solid foundation of strength and endurance.

How should volleyball players workout?

Volleyball players have unique fitness needs that require a specific workout regimen. The best way for them to stay in top shape is by focusing on developing their strength, endurance, and explosiveness. This can be achieved through strength training, cardiovascular exercises, and plyometric drills.

What exercises make you better at volleyball?

Exercises that enhance balance and stability. Single-leg squats and planks, can help improve body control and prevent injuries. It’s essential to have a well-rounded volleyball workout plan that targets all the necessary muscle groups. Also addresses the unique demands of volleyball, such as jumping, landing, and quick directional changes. You may want to look at volleyball drills for beginners too.