Volleyball Workouts To Do During Off Season

Volleyball Workouts To Do During Off Season

During volleyball season, players are not strangers to hard workouts and challenging practices. They perform many volleyball workouts that help improve their skills. Good habits take time to build, and making sure you remain consistent throughout the entire year is vital. Doing some of these best volleyball workouts will help improve your overall skills as a player. 


Resting during off-season is valuable, and should not be looked down upon. Taking some time off to recoup and allow your body to have some recovery space is wonderful. It takes a lot of self-control to relax and do nothing. Resting is an essential part of the exercise for any volleyball player. This does not just include getting enough sleep at night. This includes longer periods of rest, such as taking a rest day from workouts. When you allow your body to rest, you allow it to properly recover and rebuild the muscles you tore down during the many vigorous workouts.

Once you feel rested and ready to start working out again, make sure that you properly fuel your body. You need to be sure to drink plenty of water and eat enough carbs and protein to get the most growth out of your workouts. 

Here are 5 of the best workouts to do during your off-season.

  •  Good mornings
  •  Russian Twists
  •  Overhead military press
  •  Jump squats
  •  Bicep curls 

Good mornings

  • Place the weight onto your shoulders
  • Stand shoulder-width apart
  • Keep your back flat
  • Lean forward so your back is parallel to the floor

Russian twists

  • Get onto the floor in a sit-up position
  • Doa situp
  • As you go back down, twist your torso from right to left

Overhead press or military press

  • Stand up straight and tall
  • Hold a barbell in both hands
  • Press the weight up using your arms and shoulders
  • Bring the weight back down to your chin level

Jump squats

  • Stand with feet shoulder-width apart
  • Keep your hips tucked, do not arch your back 
  • Tighten your core
  • Go into a squat position 
  • Jump back up in one explosive motion
  • Go right back into another squat

Bicep curls

  • Get a weight that you are able to curl
  • Stand with your feet shoulder-width apart
  • Tighten your core
  • Hold with your hand and angle your pinky finger slightly higher than the rest
  • Pull the weight up and slowly release it back down


You can repeat each exercise for 4 sets of 8-20 reps. Go lower reps and higher weight to build muscle, and higher reps with lighter weights to tone your muscles. 


There are so many different versions of each exercise, and so many ways to split up your workouts. You can get stronger by doing at-home bodyweight stuff and cardio, or you can go to the gym and dedicate yourself to lifting weights. Find what works for you and your schedule the best. No matter what you do, it will be effective. The hardest part is getting started and staying consistent. If you are not sure about form, there are plenty of youtube tutorials on proper form for each workout. It is better to have good form than to go heavier. 


If you are interested in receiving personal training and 1-on-1 attention, we also provide private and semi-private volleyball training sessions and player assessments.  Finding what works for you and your family is our first priority. Call 303.718.6240 or click here to contact us for more information about joining RVC girls volleyball clubs and training programs near Denver, Colorado.

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