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Volleyball is a full-body sport that calls on your legs muscles for jumping, your core for balance, and your arms to serve and strike the ball, says Training Mate founder Luke Milton. Here’s a strength training for volleyball guide to try off the court that’ll improve your game.
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Romanian Split Squat
Milton says this move improves balance, strength, and explosiveness.
- Place rear foot on a weight bench or platform.
- Lunge through front foot, bend knee 90 degrees.
- Engage quads, posterior chain. Push into front heel to stand.
- Do 15 reps per leg.
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Stair Climbing
Trainer Soji James says stair climbing improves cardio endurance and calf strength so you can jump higher.
- Climb stairs — real ones or a StairMaster.
- Alternate between single steps and taking two at a time.
- Aim to climb for 30 minutes.
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Lateral Lunges
James says lunges prep you for quick side-to-side movements.
- Feet hip-width apart.
- Dumbbell each hand.
- Right knee straight, take long step to side.
- Hips back to squat.
- Push back up to stand.
- Press dumbbells overhead.
- Repeat 20 reps, 3 to 4 sets.
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Dumbbell Squats + Press
Trainer Jake Dickson says strong hips and legs help with agility, while arm strength comes in handy when serving the ball.
- Hold a dumbbell in each hand.
- Slowly push hips back to squat.
- Rise back up.
- Press dumbbells overhead.
- Do 3 sets of 15 reps.
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Step Ups
Trainer Rachel MacPherson says these improve leg strength and core stability.
- Dumbbell in each hand.
- Step one foot onto bench.
- Press into foot to rise up.
- Bring other foot up to touch bench.
- Lower foot back down.
- Alternate legs.
- Do 10 reps, 3 sets per leg.
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Seated Row
Trainer Scott Schutte likes this move to work the shoulders.
- Sit on floor, legs straight in front of you.
- Place resistance band around feet.
- Pull ends of band to core.
- Squeeze shoulder blades.
- Repeat 8 reps, 4x.
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Kettlebell Press
Coach Zachary Phillips says this works the glutes, core, shoulders, and arms.
- Start in tall kneel.
- Hold pair of kettlebells racked at shoulder.
- Press one KB overhead, rotate thumb to face.
- Return to start. Press up other KB.
- Do 5-8 reps, 3x per side.
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Sumo Deadlift
Phillips says this builds lower body strength to improve jumping.
- Stand with barbell at feet, toes point to plates.
- Hinge at hips, bend knees, grip bar.
- Brace core, pull upper arms back.
- Extend hips to stand up.
- Hinge to lower bar slowly.
- Do 3 lifts, 3x.