How to Get A Body Like A Volleyball Player?

Have you ever wanted to have a volleyball player’s body and are wondering how? Volleyball is a game that requires a great deal of fitness. The game requires skills, awareness, strength, balance, and flexibility.

How Do Volleyball Players Achieve All These? Today we’ll look at the different ways of getting a volleyball body and how each is important.

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Strength Training

Strength training improves the body’s flexibility, mobility and decreases the risk of injury. There are different aspects of strength training, and each has an impact on the volleyball game.

Upper body

The upper body comprises the arms, shoulders, and core. Some of the ways you can strengthen each part are:


Strong arms are essential for passing, shooting, spiking, and blocking balls.

Some of the Exercises you can do to strengthen your arms are:

  • Push-ups
  • Dumbbell arm swings
  • Inverted rows
  • Military press


Shoulders are the primary source of strength for hitting, spiking, passing, or shooting a ball. They also provide stability and prevent injuries.

Some of the strength training exercises for shoulders are:

  • Stick ups
  • Push-ups
  • Band pulls
  • Physio ball training.


The core is a significant source of stability. A strong core allows proper power coordination between the upper and lower body when performing a vertical or explosive jump.

Some of the exercises to strengthen the core are:

  • Sit-ups
  • Planks
  • Crunches
  • Mountain climbers
  • Bridges

Lower Body

The lower body is the primary source of strength in volleyball. It comprises thighs, legs, hamstrings, and glutes.

Each part of the lower body has its functions in the game. Let’s look at how to strengthen each:

Glutes and Hamstrings

Glutes are the primary source of power for the lower body. Stable glutes and hamstrings are important for hip mobility during vertical and explosive jumps.

Hamstrings are essential for knee flexing and hip extension. Glutes and hamstrings work together like a chain. Exercises to strengthen the two can be done together or separately at home or in a gym.

Some of them are:

  • Using a machine such as a Glute Ham Developer
  • Deadlifts
  • Physio ball leg curl
  • Good morning exercises
  • Single leg Romain deadlifts with the overhead press.


A volleyball player needs strong legs for vertical and explosive jumps when hitting, spiking, or shooting a ball. Two leg muscles are significant in volleyball- Type 2 A and Type 2 B muscles.

You can strengthen Type 2A muscles by running for short distances below 1 mile and Type 2B muscles by short sprints of 20 to 50 yards.

Running is a healthy exercise for volleyball players to help them recover from intense workout periods. All they need is comfortable running shoes. Long-distance running is not recommended, but short interval sprints are good for sudden explosive jumps.


In volleyball, every part of the body needs to be healthy to play its role effectively. There are simple exercises you can do in the comfort of your home or at the gym. Besides activities, you should get enough sleep and have a balanced diet for maximum volleyball pitch performance.

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