Playing 45 minutes of volleyball can burn up to 585 calories. Volleyball also improves muscle strength and tone.

The activities required when playing volleyball strengthen the upper body, arms, shoulders, thighs, abdominals, and lower legs. In addition, volleyball improves hand-eye coordination, reflexes, and balance.


Volleyball is an excellent cardiovascular exercise. It involves running, jumping, hitting and even squatting which will get your heart pumping and your lungs going. Getting your heart rate up will result in the efficient circulation of blood and other nutrients throughout your body, which improves your overall health.  Playing volleyball regularly helps keep your heart healthy which in turn helps to prevent diseases such as cardiovascular diseases, cancer, and diabetes.

Playing a good game of volleyball requires strong chest, upper body and core muscles for nearly every aspect of play. Besides a strong upper body and core, just about every movement you perform on the volleyball court requires your leg muscles to deliver optimal levels of strength, power, and endurance. When you pass, you mimic a squat, using your legs to generate power. As you make your way around the volleyball court, back and forth, side to side, your legs carry you through. When the ball is coming to you, you need to load your legs and arms, and push up. And when you want to execute a powerful spike, you rely on your legs to generate maximum force to get you up there.

It therefore goes without saying that playing volleyball is a full body workout that requires every single muscle in your body to play their part. It’s certainly no surprise that volleyball is considered one of the best, and certainly one of the most fun, whole body-workouts out there. Here are a few additional musculoskeletal benefits of playing volleyball and participating in regular exercise:

  • Regular exercise results in stronger muscles and bones.
  • As you age, by participating in regular physical activity, you will have less chance of developing serious joint problems and fractures, and your balance (and chances of falling) will be reduced.
  • Exercise increases the size and strength of your muscle fibres.
  • Exercise increases the strength of your ligaments and tendons.
  • Exercise increases the number and density of the capillaries that supply blood to your skeletal muscles.
  • Exercise increases the number and the size of the mitochondria (the power plants) in your muscle tissue, which allows your muscle to burn more energy.

Another benefit of playing volleyball is that it helps improve the muscular system. Volleyball is physically demanding and requires muscular strength and power. When playing, you need to exert effort during serves in order for the ball to reach the opponents’ court. You also need to exert significant force when hitting the ball during rallies. Playing volleyball helps to tone the core muscles and strengthens the upper body, arms and shoulders as well as the thighs and lower legs muscles.


Detailed information, brochures and forms can be mailed to you upon request.

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