Things You'll Need:
- A volleyball
- A partner
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Step 1
Bump!
When you go to pass a volleyball (if using correct knee bending form) you are basically doing a squat. Squats burn a great deal of calories as well as tone the thighs and gluteus. -
Step 2
Set!
Pushing a volleyball up into the air for a set (the 2nd touch of the ball on a volleyball court side) you are using arm, core, and back muscles. You may even be using your leg muscles again if you are squatting to gain momentum to push upwards for a higher volleyball set. -
Step 3
Spike!
The last and most forceful volleyball movement, hitting a spike invokes work from muscles all over the body; especially the arms and upper back muscles. -
Step 4
To increase your caloric burn while playing volleyball, practice with only one partner. Often times on the volleyball court, players can spend a lot of time just waiting for their turn to hit the ball. When you play with only one person, called "peppering", every other hit is yours, and the workout is a lot harder.
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Step 5
To burn even more calories, take your volleyball match outside and onto a sand court. The resistance of the sand means more muscles are having to work even harder, and more calories are burned.
