20-Minute VOLLEYBALL WORKOUTS AT HOME: Easy At Home Full Body Workout (No Equipment)

Team practice only gets you so far.

If you want to stay sharp between sessions — or keep your legs and core strong during the off-season — you need volleyball workouts you can do on your own.

This 20-minute routine covers it all: core, cardio, leg strength, and real footwork drills.

No equipment. No gym. Just volleyball workouts at home that actually translate to the court.

Let’s get into it.

Let’s kick things off by waking up your core.

This one-minute hold lets your body know it’s time to work.

It’s simple, but don’t underestimate it — a solid plank sets the foundation for every volleyball workout at home.

Time to get your heart rate up!

For 45 seconds, you’ll run in place while driving your knees as high as you can toward your chest.

Think quick feet, like you’re warming up before a game.

Here’s where your volleyball training at home starts to feel sport-specific.

You’ll drop into a low defensive passing stance and take tiny baby steps side to side.

The key? Keep your back level — no bobbing up and down as you move.

Now we’re getting into real volleyball drills for practice.

You’ll step like you’re approaching the net, then explode up with strong, firm fingers.

Focus on that block — imagine there’s a ball coming right at you.

These are great for building that lateral strength you need on the court.

You’ll step out wide, bend one knee, and keep the other leg straight.

Five reps each side — your legs will thank you later (or maybe not).

This one hits your glutes and inner thighs a little differently.

You’ll step one foot back and across behind you, like you’re doing a curtsy.

It might feel awkward at first, but stick with it for five reps.

Let’s give those legs a quick break and shift to upper body.

For 45 seconds, you’ll work on building the arm and chest strength that helps with hitting and blocking.

Go at your own pace — just keep moving.

Yep, you read that right — no rope needed!

For one minute, you’ll jump like there’s a rope going under your feet.

Keep your jumps small and steady.

This is all about footwork and conditioning, just like in a real volleyball game.

This one’s a balance challenge, and it’s tougher than it looks.

You’ll stand on one leg and hinge forward while your other leg extends straight back.

Your heart rate might be high, but be strict with your form — that’s what makes this volleyball workout effective.

Time to flip over and work your back.

You’ll lift your chest and legs off the ground, then reach your arms forward and pull them back toward your sides.

Think about squeezing those shoulder blades together — that strength matters for every swing and block.

Same position, but now you’re just holding it.

Don’t let your arms or legs drop in between — stay nice and steady.

Focus on breathing in through your nose while you hold.

It burns, but that’s your back getting stronger.

Let’s get that cardio back up!

One minute of jumping jacks keeps your energy high, just like during a long volleyball game.

You’ve got to be ready to hustle when it counts.

This next one might seem easy, but if you’re doing it right, it’s not.

Get into your passing stance with your weight on the balls of your feet — heels slightly off the ground.

Just hold it there, nice and steady.

You’ll feel your calves start to work.

Now shift your right foot forward like you’re stepping into a pass.

Your weight should move a little more onto that front foot.

Keep those heels up and visualize your angles — this is volleyball training at home that actually translates to the court.

Same thing, other side.

Left foot forward, heels off the ground, weight on the balls of your feet.

Hold this for 45 seconds even when your legs start burning.

Fight through it — this builds the endurance liberos and passers need.

Alright, time to lay down and work that volleyball core.

You’ll bring your legs straight up and pulse your hips slightly off the ground.

It’s a small movement, but you’ll feel it in your lower abs and back.

Don’t let the lying-down position fool you — this one’s a challenge.

You’ll lower your legs toward the floor and hold them hovering just above the ground.

Keep your back flat and your core tight.

This exercise is mainly for your back and core stability.

You’ll extend your opposite arm and leg away from each other while pressing your lower back into the ground.

If your lower back lifts, you’re losing the benefit — so stay strict with it.

Here’s where we fire up those glutes.

Lift one leg in the air and dip your hips up and down for 30 seconds.

These are great for building the explosive power you need for volleyball workouts to jump higher.

Same position, but now you’re holding at the top.

Press those hips up and don’t let them drop.

You’ll switch legs when it’s time — just stay strong until then.

This is the final push, and it’s a true volleyball workout.

For the first minute, go “baby” — small steps, small hops, just getting the pattern down: block, swing block, transition, approach.

Then for minute two, go full out.

Big arms, big jumps, explosive movement — get as high as you can on every block and approach.