Indoor volleyball is amazing — fast-paced rallies, clever passes, and that sweet feeling when the ball just lands inside the lines on the opponent’s side. Unfortunately, we can’t train in the hall every day. But don’t worry! With a few simple exercises at home, you can improve your technique, strength, and speed. Here are some tips to help you get ahead for your next training session.
1. Work on your footwork
Volleyball is all about speed and positioning. Place two chairs, stools, or shoes on the floor and run around them in different patterns: zigzags, short sprints, side steps, and backwards. Add a ball by practising imaginary passes or sets while moving. This trains your coordination and makes you quicker on the court.
2. Strengthen your core
Strong abdominal and back muscles help you jump, dive, and stay stable during attacks or blocks. Planks, side planks, bridges, and mountain climbers are ideal and need very little space. Do 3 sets of 30 seconds to a minute per exercise and you’ll notice the difference within a few weeks.
3. Improve your arm and shoulder strength
Strong arms don’t just help with smashing — they also improve your serve. Push-ups, tricep dips on a chair or the edge of your bed, and light weights or water bottles for bicep curls work wonders. Start light and focus on controlled movements.
4. Practise passes and sets against a wall
Hitting a ball against the wall might not look glamorous, but it’s perfect for improving accuracy and reaction time. Draw a line on the wall as a target and try to hit it with your passes or sets. Each time you get closer to your target, it pays off on the court. Tip: I use a soft volleyball at home so the neighbours don’t go mad — for example, one like this.
5. Focus on reaction time and speed
Use a small ball or a soft tennis ball and have someone throw it to you, or toss it yourself and try to catch it in different directions. This improves your hand-eye coordination and speed — crucial in a rally that can go anywhere. Tip: I use reaction balls for this.
Bonus tip: keep it fun
It might sound like you’re putting yourself through military-style training, but don’t forget to laugh! Make it enjoyable, set a timer for short challenges, or involve your housemates. Fun is the key to staying motivated and making progress.
With these exercises, you’ll be better prepared, stronger, and faster when you step back into the hall. And who knows… you might even surprise your teammates with a few new skills at the next training session.