Volleyball Functional Exercises 

 

 
It is important in sports such as volleyball to not only have adequate strength of appropriate 
muscle groups but to develop the appropriate balance and coordination that is necessary during 
volleyball.  All of the lower extremity joints should be considered as a unit since they function 
together during athletic activities to produce coordinated movement.  The following program is 
designed to promote lower extremity strength, balance, and coordination with the goal of 
assisting in the prevention of volleyball injuries.  The exercises should be done three to four 
times per week as part of a preparation program prior to volleyball season.  Performing this 
program during volleyball season will also be helpful in maintaining appropriate fitness. 
 

 

1.  Step-ups (Front) 

Place one foot in front of you on a six-inch platform or 
step.  Raise your body by straightening your knee.  Pause 
and return slowly to the starting position.  Repeat three 
sets of ten repetitions on each leg.   

 
 

2.  Step-ups (Side) 

Place one foot to the side on a six-inch platform or step.  
Raise your body by straightening your knee.  Pause and 
return slowly to the starting position.  Repeat three sets of 
ten repetitions on each leg.   
 
 

3.  Wall Sits 

Place both feet approximately 8 to 12 inches away from 
the wall.  Rest your back against the wall and bend your 
knees until they are at approximately 90

0

.  Hold this 

position for one to two minutes.  Return to the starting 
position and rest for one minute.  Repeat five to ten times.     
 
 
 
 
 

 

4.  Standing Balance 

Stand on one leg attempting to maintain your balance.  
Hold this position for one minute.  Repeat five times on 
each leg.  As your balance improves, you can make this 
more difficult by closing your eyes or by standing on a 
soft surface such as a pillow.   
 
 

5.  Front Lunge 

Push off with one foot and lunge forward onto the 
opposite foot.  It is important that your knee be in a 
slightly bent position as you contact the ground.  Pause 
and return to the starting position.  Alternate between 
each leg.  Repeat three sets of ten repetitions.  Vary the 
position of your foot as you contact the ground. 

 
 

6.  Side Lunge 

Push off with one foot and lunge sideways onto the 
opposite foot.  It is important that your knee be in a 
slightly bent position as you contact the ground.  Pause 
and return to the starting position.  Alternate between 
each leg.  Repeat three sets of ten repetitions.  Vary the 
position of your foot as you contact the ground. 

 
 
7.  Forward and Backward jumping  

Stand with your feet four to six inches apart.  Jump 
forwards over the line with both feet.  When you land, 
immediately push off and jump back over the line to the 
starting position.  Repeat three sets of 30 times.  It is 
important that your knees remain in a slightly bent 
position as you contact the ground.  As you improve, this 
exercise can also be performed on one leg at a time.   
 
 

8.  Lateral jumping  

Stand with your feet four to six inches apart.  Jump 
sideways over the line with both feet.  When you land, 
immediately push off and jump back over the line to the 
starting position.  Repeat three sets of 30 times.  It is 
important that your knees remain in a slightly bent 
position as you contact the ground.  As you improve, this 
exercise can also be performed on one leg at a time.