At Home Strength & Conditioning Drills For Volleyball

Young girl holding volleyball on black background

Strength and conditioning drills are designed to increase your power and performance during volleyball games. Several training techniques can be done in the privacy of your own home to get a jump-start on your competition. Check with your coach or trainer, if you are on a team, to make sure these exercises are right for you. Overdoing your training can be as bad for you as not training enough.

Isometric Movements

Isometric movements are used as a training technique in volleyball because these movements are designed to help you jump higher and stronger. It is necessary for volleyball players to strengthen smaller muscles in isolation, because they are often repeating the same motion during the sport. Choose wall sits, calf raises, planks and brigade poses to train specific parts of your legs.

To do wall sits, lean back against a wall and sit as if you were sitting into a chair, keeping your back pressed into the wall. Hold this position for 30 seconds and repeat five times. Do calf raises with you hands placed on a wall, and do bridges and planks on the floor of your home.


Breaking a sweat increases your cardiovascular endurance, which can help you feel stronger during your volleyball game. Train aerobically at home with your shoes on and on flat ground. Complete a circuit of fast feet, squat jumps, side hops and high knees.

Fast feet drills help you gain speed and agility. Run fast with your feet in place, keeping your feet apart and staying low to the ground for one minute. Complete 10 squat jumps. Side jump for one minute, leading with your right side, hoping up and over an imaginary line, side to side, for one minute. Then repeat, leading with your left side instead. Run in place with your knees high for one minute. Repeat this circuit three times.

Explosive Movements

Volleyball uses many explosive movements to spike the ball down on opponents or to get low, preventing the ball from dropping. Train explosively at home with squat jumps, knee tucks and shooting star jumps.

Complete three sets of 12 repetitions of each exercise. Squat jump by sitting low in a squat then jumping straight up. To correctly do a knee tuck, stand straight and jump, drawing your knees into your chest while keeping your back straight. Shooting star jumps are similar to a jumping jack. Start in a low squat, and jump high, shooting your legs and arms out as in a jumping jack.


Stretching is crucial to your at-home training. It helps to prevent soreness, lengthen your muscles and prevent injury. Sports coach Brian Mac explains that static stretching should be done at the end of your workout, and you should aim to hold your stretch for at least 30 seconds to increase flexibility.

Complete a seated hamstring stretch, standing quadriceps stretch, runners lunge, adductor stretch and a groin stretch to stretch your lower body. Chest stretches and shoulder stretches should also be performed.