Tips for Keeping Fit By Playing Volleyball

One of the best benefits of being an athlete is keeping your body at its fittest and healthiest state as possible. However, being into sports is not just for athletes or sports enthusiasts. If you would ask if which sport is better- badminton versus volleyball? If you want to keep your body in shape, playing volleyball is one great way to achieve it! Here are the reasons why volleyball is an excellent sport for anyone!


a Mikasa volleyball on the sands

Wherever you play volleyball-indoor, on the grass, or on a beach-it’s a fun and excellent sport that can make you stay healthy and fit. It’s also a great way be involved in social activities, as it can be played with a single partner or with a team. 

Burns Calories and Fats. Playing volleyball’s primary benefit is burning calories and fats in your body, which is an essential component of either a weight loss or maintenance program. According to Harvard Medical School, during a half-hour non-competitive, non-beach volleyball game, a person can burn between 90 to 133 calories (depending on a person’s weight). In comparison, a competitive gym game can burn between 120 to 178 calories. An hour-long volleyball game on the much less stable ground of sand can burn up to 480 calories.

Tones The Body. The sport also helps strengthen the arms, shoulders, upper body, and lower body muscles. Furthermore, it improves the cardiovascular and respiratory systems.

Improves Hand-Eye Coordination. Playing volleyball is a good exercise and test of eye-hand coordination. Your eyes must quickly follow the ball when you serve and strike the ball at the right point. 

Meanwhile, when making a defense, you must react to where the ball is going and get in position to make a play. Your hand-eye coordination guides you to see where your hitters are, to make sure to give them a good set.

Improves Agility, And Balance. In competition, players must have excellent technical and physical skills as the sport demands quick changes of pace and direction during the game. The serving, passing, setting, and attacking or blocking of the ball require flexibility, good balance, upper and lower body strength, and speed to be played effectively.

Muscular and Heart Strength. It’s no doubt that volleyball is a good exercise for heart and muscle strength because of the body skills and movement that it requires. 

In passing the ball, you mimic a squat, and you must use your legs to generate power. When setting, you maximize the use of your arms, legs, and hands, especially your thighs. Meanwhile, when the ball is coming to you, you must load your legs and arms and push up. Furthermore, strong hands can also prevent injury. 

A player must have strong chest and core muscles for nearly every play. Playing volleyball will increase your heart rate that will also help blood circulation. Overall, it improves your physical and mental health as this activity can be a de-stressor to release any internal tension.

Increases Aerobic Ability. Well Source’s Aerobic Mile Chart says that you use the same amount of energy playing an easy, slow-paced volleyball game for 20 minutes as you would jogging one mile. Also, there is the same amount of energy spent when you jog a mile and when you play a vigorous 12-minute volleyball.

Develops Interpersonal Skills. If you are playing on a team or playing with other people from your neighborhood, you must develop an excellent verbal and non-verbal way of communicating with your teammates to play a good game. Trust and being a good sport are also tested in this game.

In June 2008, the Centre for Economic Policy Research conducted a study among men who regularly engage in team sports and found that team members developed better networking skills than men who were less involved in team sports. Furthermore, it acknowledges the value of leadership and cooperation skills to succeed in the game and other aspects of our lives.

Mood Booster. Whenever you are preoccupied and stressed out about work, making yourself busy with physical activities is very helpful as it can divert your attention and lessen the stress. Many people engage in playing volleyball to reduce stress and boost a good mood.

More than the mental benefits, engaging in sports like volleyball improves one self-confidence, self-esteem and makes you feel accomplished whenever you see good results in your body. 


women playing volleyball, a woman in white shirt striking a volleyball to the opponents in red

Staying physically fit is important not only for athletes but also for everyone. You become more productive and happier when your body is working at its optimal capacity as it feels great and healthy.

For volleyball enthusiasts, completing a workout routine is important in preparation for the game! Here are some things you can do to get back into shape when preparing for a volleyball game.


Playing volleyball requires a high level of stamina and endurance. High-Intensity Interval Training (HIIT) is one best style of conditioning. The following listed below are some examples of the best conditioning workouts for volleyball.

Box Jumps. Get a 12-inch box. Hop onto it using both feet and hop down continuously for 30 seconds. Take a break for about 15 seconds and repeat.

Jump, Shuffle, Jump, Sprint. Start off with three height squat jumps, followed by a shuffle back and forth at a ten-foot distance, then repeat three times. Repeat three squat jumps for height. Last, sprint 20-feet back and forth, three times. Take a 30-second break between each rep.

Shuffles. Squat down into an athletic posture. For 30 seconds, shuffle back and forth about a 10-foot distance. Take a 15-second break and do repetition.

Strength Training

Training and maximizing your strength improves your ability to move efficiently and power your serving and hitting. You can follow these great strength exercises to add to your volleyball workout.

Dumbbell Squat to Press. Using a set of dumbbells, hold it above your shoulder and squat down. Carefully stand up while pressing the dumbbells above your head.

Good Mornings. Grab a barbell. Set your feet shoulder-width apart and place the barbell on your shoulders. Inhale and flex your abdomen and exhale and hinge forward at your hips. Try to stand back up while ensuring your lower back does not curve.

Lateral Lunge with a Press. Get a weight that you find comfortable pressing out in front of you. Hold it in front of your chest and take a large lateral step out. Maintain one leg in a straight position while sitting back on the other leg in a squat. While squatting, press the weight out in front of you. With your squat leg, push yourself back to the center while bringing the weight back to your chest.