Which muscles does the volleyball work?

The volleyball mainly works your cardio. It also involves your shoulders and calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the volleyball in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Volleyball: how to do it and muscles worked

The volleyball mainly works your cardio, with help from your shoulders and calves. You need simple equipment.

Muscles worked

Main

Cardio

Helping

How to do the volleyball

1
Wear court shoes and warm up for 5 to 10 minutes with jogging, arm circles and jumping. Stand with feet shoulder-width apart, knees bent and hands ready in front.
2
Move on your toes to the ball. Pass with your forearms together and legs driving, set with soft finger pads above your forehead, and jump and swing through the ball to spike.
3
Land softly on both feet after each jump, reset to the ready stance between points, and take water breaks regularly.

Form tip: Keep your arms straight and together when passing. Do not swing hard at the ball with an uncontrolled shoulder, and land on bent knees.

Common questions

Which muscles does the volleyball work?: The volleyball mainly works your cardio. It also involves your shoulders and calves.
What equipment do I need for the volleyball?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the volleyball in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.