Volleyball Fitness

Volleyball Fitness Questions

Has volleyball benefited your mental and physical health?

How is your speed, agility and footwork?

How much endurance do you have?

Do you need to increase your strength and power?

Activities To Become Stronger

Strength – strength training with weights in the gym

Flexibility – stretching exercises

Power – plyometric exercises including jumping and medicine ball throwing exercises

Speed and agility – sprints, shuttle runs, agility drills, footwork drills

Endurance – sprints, shuttle runs, footwork drills, aerobic exercises

Nutrition – modify your diet accordingly. 

Volleyball Footwork

Volleyball Footwork Questions

Are there specific drills for every position?

How can I improve volleyball athleticism?

Are there footwork drills for passing?

What situations or conditions help you or hinder you from hitting your shots well?

Activities To Become A Better Volleyball Player

Leg Drills

  • Lunges (Sets/Reps: 3x20)
  • Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 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

Abdomen Workout

  • Sit-Ups (3x50)
  • Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

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

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)


  • Alternate between passing and setting to yourself

Hitting Drills

  • Practice approach in an open space
  • Hit against a wall

Volleyball Mental Game

Volleyball Mental Game Questions

How do you deal with pressure situations?

How do you gain confidence?

How do you develop stronger attention to detail and refocus my process?

What is your visualization process to a better outcome?

Activities To Become Stronger

Focus on the ball

Keep calm but determined

Deal with distractions and the conditions

Deal with fear, nervousness and pressure

Learn your opponents positions and their weak spots

Volleyball Serving

Volleyball Serving Questions

What happens when you serve out of order?

Why does the server wait for the ref to whistle?

Do you have to serve with one hand?

What is a foot fault?

How do you avoid service faults with a jump serve?

How much time do you have to serve?


Techniques To Become A Stronger Server

Serving Tip No.1: Find Balance

Place your right foot behind your left so your right foot is perpendicular to your left and both feet are four (4) to five (5) inches apart. Make this a comfortable, balanced stance so you do not feel like falling over.

Serving Tip No.2: Point Your Feet

Point your left foot in the exact direction you want to serve. Point your left foot, hips, and upper body straight ahead if you want to serve down the line. Turn your left foot, hips, and upper body facing cross court if serving there.

Serving Tip No.3: Face-Time

Face your target. Show everybody in the gym where you intend to serve for the floater serve. Pointing to one spot and serving another rarely "fakes out" the serve receive. You will always be off-balance, increasing your chances of serving out.

Serving Tip No.4: Move Forward

Place your front foot, hips, shoulders, and tossed ball in the direction you plan to serve. You can create more force and velocity when all your energy is going in one direction (which is ball speed in this case) than when different body parts are going in different directions.

Serving Tip No.5: Keep Your Weight Back

Put all your body weight on your back foot. Serving requires only a small amount of lower body movement.

Serving Tip No.6: Shift Gears

Shift your body weight from your back foot to the front foot once you've tossed the ball. Although this movement doesn't seem like much, when it's combined with your arm swing, it's enough to give the ball the momentum needed to get over the net.

Serving Tip No.7: The Magic Spot

Toss the ball with an open-palmed left hand two (2) feet above your head and one (1) foot in front of your front foot. This magical combination of "two feet up and one foot in front" keeps your body balanced so you only have to transfer weight from your back foot to your front foot, quicken your arm swing, and make solid contact with the ball's middle panels.

Serving Tip No.8: Elbows Up

Keep your elbow high, above your ear, when serving. This increases the chances of getting the ball over the nine-foot net when you pull or draw your arm back to float serve.

Serving Tip No.9: Rinse and Repeat

Toss the ball the same way every time you serve. Create a ritual you perform each time you serve so you don't rush your serve. That could be bouncing the ball three times in a row, then taking a breath, and pointing your foot in the direction you want to serve before serving. Work it out so you do the same thing every time, whatever it is.

Serving Tip No.10: Slow Down

Remember this is the only time that you completely control the game. Maintain control by taking your time and being completely aware of everything you plan to do before you serve the ball.


Practice Itinerary

10 min - Accountability Followup

15 min - Aerobic Sport Workout

10 min - Skills Discussion

15 min - Sport Specific Drills

10 min - Stretching