Staying active while you’re at home

17th May 2020

Staying active while you’re at home

When it comes to exercising and being active, we’re all currently having to think outside of the box.

It’s clear that new habits will have to be formed to keep us all moving – especially as staying active is more important now than ever before.

Below we’ve compiled some resources for players and coaches that will hopefully give you some inspiration for how you can exercise at home - if you’re well enough. We will be adding to this as we find further resources, so make sure to check back.


Sitting volleyball skill challenge

What will I need? A volleyball, some tape and a bucket.

Richard Osborne, Head Coach of the UK’s Invictus Games Sitting Volleyball Team, has created a series of home volleyball challenges to keep athletes practicing during the lockdown. The drills, which are demonstrated in short video explainers, have been designed to test specific sitting volleyball skills.


Digging in the garden

What will I need? A volleyball and a wall.

The Art of Coaching Volleyball has released a series of short videos demonstrating how players can set up their own volleyball drills – and it doesn’t get much simpler than its ‘Easy wall passing and setting’ exercise.

If you have a garden space, find a clear section of wall with some space around it, throw a ball against the wall and see how many digs you can complete in succession. The video recommends that you aim for 15-20 reps before pausing to rest. You can also mix it up by alternating digs with setting reps.

Search #digginginthegarden on Twitter to watch others try out this exercise.

Click here to watch ‘easy wall passing and setting for all ages’

Blocking exercise

What will I need? A tall surface and some tape.

Use this challenge to practise your blocking touches while working on conditioning. If you don’t have a volleyball net at home, place 2 strips of tape at a set height on a tall surface, such as an external wall, then see how many consecutive ‘block touches’ you can achieve. Can you beat the instructor’s high score of 7?

Click here to watch ‘block touch challenge’

Ladder workout

What will I need? Sticky tape.

Ciara Michel, who played for Team GB at the 2012 Olympics, has recorded a video with fellow volleyball player Lindsay Dowd in which they demonstrate a series of volleyball-inspired workouts you can do at home - including a ladder workout that is simple to set up. Creativity is key, the pair stress, but there's no excuse for not working out at home - just make sure you do it safely!

Click here to find out how to set up the ladder workout


Sitting volleyball for kids

What will I need? A baloon and cushions.

If you need to find a way of keeping your children entertained while also giving them some exercise, look no further. On its website, the NHS explains how you can set up a Frozen-inspired sitting volleyball game in just 4 simple steps. 

Click here to play Kristoff and Anna's Snowball Volleyball


Spiking technique practise (amongst other drills)

London-based charity Greenhouse Sports has broken into double figures with its home volleyball workout videos. Although aimed at youngsters, there is plenty for players of all abilities to either pickup or practise. 

Click to explore Greenhouse Sport's video series


Looking for further inspiration and advice?

Sport England has compiled an extensive guide on getting outside, exercising at home, and exercises for children while following guidelines. It’s full of inspiration if you’re looking to generally keep more active, all while taking into account government advice.

Click here to read Sport England’s guide


It doesn’t matter if you’re #digginginthegarden or doing something else, if you’re finding innovative ways to practise volleyball and keep exercising at home, we want you to record a clip and to share it with us. The more creative you can be, the better!

Use #digginginthegarden and #StayInWorkOut and tag @VBallEngland to share it with others on Twitter or email if you’d like to share some ideas.

Let’s keep active, however we can.


Last updated: 12/05/20

Staying active while you’re at home