Doing a variety of exercises, from cardio to strength training, will help you get your body in shape to play volleyball effectively. Plan to exercise for an hour 4-5 times per week.


Consult with your physician before starting any exercise program.
 Having a strong upper body is essential so that you are able to block and spike the ball with force. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Doing core strengthening exercises, such as Pilates, will also help.
 Training your leg muscles will help you jump higher with more force. Do squats, deadlift weight training, and other strength training for your legs 2-3 times a week., Your muscles will need breaks from intense training that you will do, so be sure to schedule days off to allow your body to recover. Have an intense training day on Friday, for example, and give yourself rest days on the weekend.
 Being well rested will replenish your energy level every day so that you are ready to give it your all on the court. Get about 7-8 hours of sleep every night, and 1-2 additional hours per night if you are a teenager.
 Feed your body with foods rich in nutrients and vitamins. Eat plenty of fruits and vegetables, along with protein and whole grains. Avoid refined sugars and refined carbohydrates.
 Keep your body hydrated, especially when you are exercising rigorously every day. Before you exercise, drink an extra 25-30 ounces of water, and then drink 8 ounces of water for every 15 minutes you exercise.
Get regular exercise.
Strengthen your upper body.
Strengthen your leg muscles.
Schedule rest and recovery days.
Get lots of sleep.
Eat well.
Drink lots of water.
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