Image result for Volleyball exercises Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles you use most during volleyball). ***Steps Find a suitable wall. Most of the exercises in the article involve a wall, so before you begin you should find a flat, high one. Hit against the wall. Stand about ten feet from the wall. ... Set against the wall. Stand ten to fifteen feet from the wall. ... Set to yourself. ... Pass to yourself. ... *Practice serving.
Bend at your hips and knees, and then grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward. Hold a pair of dumbbells at your sides, your palms facing each other. Lower yourself into a squat, and then jump as high as you can.