9 Exercises To Try For Volleyball Strength

Bump, set, over the net.

A strength training for volleyball guide.


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.


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.


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.


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.


Dumbbell Snatch

The speed of this movement will improve your speed on the court, James says.

- Squat down.

- Grab a dumbbell from floor.

- Rise up quickly.

- Push dumbbell overhead.

- Do 8 reps, 3 sets.


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.


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.


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.


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.

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