If you are just starting out as a volleyball player or you simply haven’t trained to prepare for the volleyball season, there are many volleyball exercises you can do as a beginner.
You need to be focusing on exercises that improve your passing, digging, setting and spiking.
These exercises can be done at home by yourself of in a gym setting.
Focus on volleyball exercises that primarily work your quads, glutes, hamstrings, calves, abs, triceps, and deltoids.
Try exercises like sumo squats, mountain climbers and piked pushups to give yourself an edge over the competition.
Make sure you do these volleyball exercises especially made for beginners.
Volleyball Exercises for Beginners
Reverse Lunges with Dumbbells
One of the best volleyball exercises for beginners is the alternating reverse lunge with dumbbells.
A lunge is going to challenge almost every muscle in the legs.
Adding the weight from the dumbbells is going to make it that much harder.
Finish with a shoulder press and this becomes a total body exercise that can’t be beat.
Pushup Jacks
Another great exercise that will challenge your core and shoulders is the pushup jack.
This volleyball exercise will help you during your dives and digs.
If it’s too difficult and you need something more tailored towards a beginner, try a knee pushup and work your way up.
Squat Jumps
A volleyball player is going to be doing a lot of jumping whether they are spiking, blocking or high fiving a teammate.
Squat jumps are going to be a great exercise to help you develop strong, powerful legs and allowing you to elevate above the net.
Over time you can add a weight vest to make the exercise more difficult.
Piked Pushups
If you are volleyball player, you’re going to be doing a lot of setting.
This is going to require some excellent strength from your deltoids.
Do the piked pushup at home before you go to bed to make sure your shoulders are in tip top shape.
Glute Raises
A simple, yet effective volleyball exercise for beginners is the glute raise.
You only need to lay on your back, bend your knees and thrust your hips up to the ceiling.
Do this exercise with a single leg to make it more challenging.
You can also rest a weight on your lower abdomen.
Romanian Deadlifts
A volleyball player is going to need a strong posterior chain.
You can do Romanian deadlifts or good mornings to stress your hamstrings, glutes and erector spinae muscles.
All you will need for this exercise is a pair of dumbbells.
Mountain Climbers
A volleyball player is going to need a good core whether you are a beginner or advanced.
Mountain climbers are not only going to challenge your abs and obliques, but your hip flexors as well.
Try to do this exercise 3 times a week for best results.
Sumo Squats
A good variation of the standard squat is the sumo squat.
The sumo squat is an exercise that will focus on the quads, hamstrings, glutes, and inner thighs.
It’s a great exercise for jumpers at the net so doing these is well worth the effort.
Add dumbbells or a weight vest for added resistance.
Side to Side Shuffles
A volleyball player is going to be doing a large amount of quick movements.
Challenge your quickness, calf and glute strength with a side to side shuffle.
Mix in some side to side high knees and you will become far more explosive than many of your fellow volleyball players.
Globe Jumps
Last on my list of volleyball exercises for beginners is the globe jump.
Many times a match a volleyball player needs to bound towards a low lying ball.
This exercise will give you strength and power to do this in any possible direction.
Make sure to include these other volleyball exercises for beginners:
- Split Squat
- Side Plank with Leg Raise
- Jump Lunges
- Plank Punches
- Bicep Curl to Shoulder Press
- Reverse Flies
- Kettlebell Swings with Dumbbell
- In and Out Abs
Summary: Volleyball Exercises for Beginners
Exercising and building lean muscle is going to be the first step to improving your volleyball game, especially if you are a beginner. Building your legs, core, and upper body muscles we’re going to help you take your game to the next level and beat the competition. make sure to do volleyball related exercises such as squat jumps Romanian deadlifts and reverse lunges to give yourself the most explosive body possible. Once a beginner masters these exercises, they can start to focus on more advanced exercises. bumping setting and spiking it’s something any volleyball player can do. It’s when you can do these volleyball basics with more explosiveness and power that you will become a far greater volleyball player than your peers.
