15 Health Benefits of Volleyball, According to Science (+8 Tips for Beginners)

You can play volleyball indoors, on the beach, or in water.

Its fast-paced routine leaves you exhausted, burning calories and improving blood circulation. Paired with a healthy diet, enough water intake, and proper sleep, playing volleyball for fitness is a great way to help with weight loss, lower cholesterol, and reduce stress.

That’s why I’ve compiled a list of science-backed health benefits of volleyball so you can enjoy playing this sport for years to come.

1. Volleyball Improves Cognitive Stimulation And Function

The physical exertion involved in playing volleyball can improve both perpetual and cognitive function in humans. A recent find on the positive effects of playing volleyball on human health proved how the sport boosts memory, control, and visuo-spatial attention.

As compared to non-athletes, 87 professional volleyball players possessed better cognitive functions while performing challenging tasks. Also, it enhanced their sport-cognition relationship for faster physical activity. (1)

Contrary to popular belief, there is a direct link between volleyball training and psychological performance. It targets various aspects of the brain associated with learning, memory, and concentration.

A similar study also showed that elite athletes acquire sharper cognitive skills while performing and carrying out everyday tasks. Players are more attentive during their daily tasks while learn new information faster than non-athletic people. (2)

Volleyball players are able to make strategic decisions and quickly carry out a function in daily life. These abilities in elite athletes are the result of regular training.

Key Takeaway: Playing a physically demanding sport, like volleyball, can enhance cognitive skills. Players pay more attention to the ball during the game which boosts concentration in daily life. Also, being quick to respond boosts the player’s ability to make faster decisions at the right time.

2. Playing Beach Volleyball Has A Positive Effect On Muscular Performance

The physical activities involved in playing beach volleyball has a dramatic effect on muscle health, a study suggests. The study evaluated 11 athletes who played beach volleyball for 12 weeks. As a result, beach volleyball improved physical endurance, muscle flexors, knee extensors, and countermovement jump.

All these factors prove that volleyball players possess faster and stronger muscular strength. That said, the study also determined that volleyball training targets all muscle groups in the body to counter all speeds for faster performance. Also, it improves vertical jump height and flexibility for playing on much harder surfaces. (3)

Playing beach volleyball as an alternative for indoor sports can be a better way to boost muscular strength and endurance. Volleyball fitness demands sprint speed, upper body strength, and arm strength. This has a profound effect on toning and strengthening the muscles.

Key Takeaway: Another benefit of playing volleyball is its effect on muscular performance. It enhances muscle flexibility which increases energy and fights off muscle soreness. Volleyball also improves running speed, vertical jump height, and enhances the health of bones and joints for faster recovery.

3. Volleyball Training Boosts Intake Of Healthy Nutrients

If you’re playing volleyball, your diet should consist of sufficient calories and healthy proteins for energy production and stamina. According to a recent review, elite volleyball players incorporate a vitamin and mineral-rich diet because of the high physical activity level.

Volleyball demands muscle control and upper body strength. Plus, it’s a sport that also requires speed and agility for better physical performance. So the intake of nutrients within the body is immediately digested to produce energy, tone muscles, and prevent injuries.

Carbohydrates and protein are the primary sources of energy for volleyball players. Adequate intake of these essential nutrients boosts energy levels, burns fat, and fights off heart diseases. (4)

Hence, volleyball players eat healthy meals rich in vitamins, protein, and carbohydrates while avoiding foods high in saturated and trans fats. This also includes sugar and cholesterol-stimulating foods.

Key Takeaway: Volleyball demands strong arms, legs, and hands movement. This accelerates nutrient absorption in the body to build energy and stamina. What you feed your body while training for volleyball plays an important role to prevent injury and improve physical performance.

4. Playing Volleyball Daily Can Increase Speed And Agility

Volleyball is a body conditioning sport where speed and agility are two important attributes. That’s why beginner volleyball players are trained to improve agility and bodily movements to meet the skills of the game.

The most important skill that beginners master is foot movement and speed. Volleyball teaches you how to get from one corner of the court to the other in a short span of time. This increases speed and precision. Plus, it promotes sprint-speed training and long-distance jumping.

The upper-body strength of a player boasts of power and speed during training. Exercises such as medicine ball throw help build stronger upper-body movements, especially when playing competitively.

Moving forward, body positioning is also a critic attribute if you’re a volleyball player. Long- and short-distance movement during play requires better posture control and balance. Pair that with proper speed and you’re fit for professional volleyball games.

To keep your movements on the volleyball court steady, doing side-shuffles and backpedals during training improves agility very efficiently. This also makes you ready for more advanced skills to change directions on the court. (5)

Key Takeaway: Volleyball training involves discipline in stamina, speed, and balance. Keeping your speed and agility in check during play prevents injuries and, frankly, helps you win the game on the court.

5. Regular Volleyball Training Can Promote Aerobic Capacity

Have you heard about physical conditioning? Volleyball training for healthy individuals offer immediate sprint and strength training. This improves various physical functions including agility, vertical jump height, and sprint capacity.

According to a recent study, volleyball improves aerobic capacity by enhancing both basic and complex physical skills. High-intensity exercise for good aerobic performance requires increased motor skills and speed. Both of these factors play an important role in volleyball training.

That said, volleyball promotes muscle contraction and stretching. This impacts direction, vertical, and long-distance jumping ability of volleyball players. It also enhances neuromuscular control and bone stabilization. (6)

Taking such actions has proven effective at improving aerobic capacity in individuals with moderate-level training in volleyball, a study suggests. With 2 times a week volleyball training, physical conditioning exercises can enhance increase one’s ability to run faster and improve velocity.

Lastly, a review on vertical jump height, a distinctive attribute of aerobic capacity, also showed that regular volleyball training improves squat jump, countermovement jump, and arm swing jump in healthy individuals. (7)

Key Takeaway: Multiple studies place emphasis on volleyball training for its positive aerobic abilities. It targets all areas of physical conditioning from jump ability, flexibility, motor skills, and neuromuscular control.

6. Volleyball Players Possess Higher Than Normal Jumping Abilities

Vertical jumping is an important ability for volleyball players. There are a few techniques beginners are usually taught to master the art of vertical jumping during play. It definitely adds more tactics to your play especially during the defensive play.

Assisted jumping training in volleyball a set of counter-balance training exercises. It has a direct impact on countermovement vertical and spike jump capacity.

That said, a study showed that 5 weeks of assisted jumping training for volleyball players revealed significant improvements in normal jumping abilities. It improved balance, speed, and body coordination. (8)

Lower body strength training also plays a hand at enhancing jumping strength. Doing high-resistance training workouts focused on deadlift, squats, and leg press build leg muscles. This sharpens your body’s movements and jumping motion.

Another important attribute to vertical jumping is the use of your arms to direct the jump. Using your arms before you initiate the jump adds force without compromising on balance. If you’re consistent with your training, volleyball can drastically improve your vertical, horizontal, and drop jump abilities. (9)

Key Takeaway: Learning how to jump during play is one of the only important attributes on volleyball. It yields significant improvements in lower body strength and jumping motion.

7. A Proper Balance Between Volleyball Training And Nutrition Can Alleviate Heart Diseases

Would you believe me if I told you that volleyball players are less likely to suffer from a heart attack? An expert report proves that participating in challenging sports alleviates heart stroke or other cardiovascular diseases.

A proper balance between fitness and diet can have long-term benefits against pro-inflammatory diseases. Paired with sufficient rest and recovery, volleyball players can fight nutrient deficiencies linked with heart diseases.

Many medical journals also claim that high-intensity workouts and low fat diets increase immunity towards heart attacks. You can’t avoid heart disease if you’re exercising, but aren’t eating healthy. On the other hand, it’s not right to eat healthy and avoid exercising completely.

Both factors go hand-in-hand to avoid the development of severe cardiovascular diseases. (10)

This can also reduce your chances of becoming a diabetic, overweight, and depressed individual. So the secret to avoiding heart diseases, being an athlete, is better nutrition and consistent exercise.

Key Takeaway: Your involvement in volleyball might help prevent heart diseases. But when paired with healthy eating and sleeping habits, it can significantly impact cardiovascular health. As a volleyball player, it is your duty to increase your intake of healthy nutrients to fight chronic illnesses.

8. Daily Volleyball Training Can Keep Cholesterol Levels In Control

There’s a direct relationship between low cholesterol levels and increased physical activity. You can positively impact lipid profiles, total cholesterol levels, and triglyceride levels with daily volleyball practice.

A study conducted on 22 female volleyball players proved that after 11 weeks of daily training, high cholesterol levels were significantly reduced. It normalized consumption of fats within the body. Also reduce the number of saturated fat content in players.

High-density lipoprotein cholesterol has a direct impact on cardiovascular health. This might lead to cancer, heart attack, block arteries, etc. Due to high calorie, carbohydrate, and protein intake, volleyball players have a higher fats intake compared to non-athlete individuals.

So physically active people can reduce plasma lipid and cholesterol levels by focusing on increasing their aerobic capacity during play. (11)

This reduces physical stress, lowers cortisol levels, and fights off plasma lipids and lipoproteins with inflammatory properties.

Key Takeaway: Playing volleyball can drastically reduce high cholesterol and lipid levels in the body. It promotes good blood circulation and boosts heart performance. When exercising, the persistent muscle action offers better fat burning and metabolism properties. This also helps in the proper absorption of essential nutrients.

9. Volleyball Players Have Stronger Bones And Muscles

Jumping sports like volleyball impact bone mineral density in healthy individuals. This study evaluated 20 field jumpers and 21 volleyball players who reported significant improvements in both muscular and joint movement, specifically for vertical jumping.

The study concluded that there is a direct relationship between jumping performance and bone and muscle reflexes in healthy female and male volleyball players. (12)

In addition, age-related bone loss can be reversed and treated with high-impact sports including volleyball and karate. This review took into account bone mineral density for bone health and endurance. The results indicated that athletes who maintain a healthy relationship between consistent exercise and diet can improve bone mineral density in older adults. (13)

Key Takeaway: The physical activities involved in volleyball will increase bone mineral density to fight bone fractures and weakness. It also provides upper and lower-body strength during vertical jumping and countermovement jumping.

10. Playing Volleyball Regularly Burns Calories For Weight Loss

Participating in team sports helps create a healthy calories burning cycle in athletic individuals. If you want a fitter and healthy body, burning calories while playing volleyball will help.

Volleyball involves lots of bumps, spikes, and jumps. This much of physical effort and exertion offers a moderate-level calorie burn. A recent scientific report said that 30 minutes of non-competitive volleyball training can burn almost 150 calories. So if you increase your playing intensity for competitions, it can burn close to 200 calories in just 30 minutes! (14)

On the other hand, there are different forms of playing volleyball. Some play it on the beach while some in the pool. Beach volleyball burns more calories than water volleyball. But competitive playing on the beach or in the water can cause dramatic weight loss benefits.

Key Takeaway: Playing volleyball works all the muscles in your body. This requires you to work your upper and lower-body to score more points and burn more calories.

11. Volleyball Training May Enhance Your Motor Reflexes

As you already know, volleyball is a sport of speed, agility, and balance. Once you excel at this game, it enhances your power and directional responses. So working on elevating your motor reflexes is a good way to learn how to play volleyball.

Volleyball beginners train for hours to center their strengths around quick responses and balance. This improves your total reaction time and innate reflexes for better navigation.

To be able to perform lateral and vertical movements on the court, beginners are trained in basic drills. This includes a simple warm-up followed by forward, back, left, and right sprints. You do this for good 5-6 seconds, and you will be able to enhance your motor skills more efficiently.

Such resistance training in high-impact sports, like volleyball improves core and trunk muscles. This affects functional performance and outcome for both postural and print stability. (15,16)

Key Takeaway: Volleyball training involves both resistance and body conditioning. This is directly associated with improving motor skills in non-athletic individuals.

12. Volleyball Boosts Interpersonal Skills For Better Cooperation

Persistent physical training positively impacts mental health. This improves interpersonal and communicative skills. A recent study on physical activity and education proved why competitive team playing can enhance sense of self-worth in healthy individuals.

There are many studies that prove why physical education is important for building personality in both children and adults. Learning to play volleyball from a young age can instill better decision-making, personal, and behavioral traits in kids. (17)

Another study also claimed that participating in school sports can help kids deal with mental and physical challenges more effectively as adults.

The consensus that is “sports for development” holds true for young volleyball players. It breaks down unhealthy cultural barriers between adults and improves interpersonal skills for better cooperation and communication. (18)

Key Takeaway: The benefits of volleyball for personal development reaches out to improve interpersonal skills. It works towards relationship building and instills a sense of self-confidence in younger adults.

13. Regular Volleyball Training Can Improve The Immune System

A contemporary report showed how physical training can positively alter our immune system. Children and adults who participate in sports, including volleyball, have higher chances of dodging weight-related problems, aging, and stress.

Improved quality of sleep and stress reduction are two important factors for boosting the immune system. Moderate to high-level intensity workouts stimulate the body’s defense system against infections and chronic illnesses.

It reduces cortisol levels and boosts the production and metabolism of endorphins within the body. According to this report, healthy eating paired with 60 minutes of exercise can reduce stress hormones and protect the immune system from bacteria. (19)

Another review on sports performance and immune function showed that athletes with regular training go through drastic immunological changes than unhealthy individuals. This also reduces immune suppression. (20)

Key Takeaway: Multiple studies prove the positive effects of volleyball training on the immune system. It strengthens the body against infections, germs, and other inflammatory markers. Also, it increases endorphin count to lower cortisol levels.

14. Volleyball Also Enhances Hand-Eye Coordination

The game of volleyball involves lots of hand movements. This is not without increased attention to the movement of the ball. That’s why it’s called the hand-eye coordination in volleyball. And it’s one of the only important skills that beginners master before competing.

There’s compelling evidence to support that face that acquiring such an accurate skill has long-term health effects. A recent study on motor training and cognitive training proved that physical education, specifically outdoors, can improve a person’s ability to concentrate and respond.

Focusing on eye movements during training has the potential to not only improve motor skills, but boost concentration as well. So the learning effects of volleyball for beginners can accelerate hand-eye coordination to prevent injury.

The fact that you have to move around all over the court while keeping an eye on the ball is a skill that only volleyball players can master. (21,22)

Key Takeaway: Playing volleyball requires you to work your body as much as your eyes for scoring more points. It works for both the offense and defense so you don’t let the opposite team score a point.

15. Volleyball Plays An Important Role In Preventing Substance Abuse

Substance abuse includes alcohol, drugs, and tobacco consumption. The involvement in sports training can alleviate high levels of substance abuse, according to multiple studies.

One study focused on high school and college sports participation. It showed that those participants who played volleyball most times of the week reported less drug use. This research sheds light on the face that most people indulging in such harmful substance have no distraction to fall back on. This leads to increased consumption of drugs in both high school and college students.

The studies concluded that young athletes showed less interest in alcohol, drugs, and tobacco than those who didn’t exercise at all. (23)

A study on 891 participants concluded that increased physical activity resulted in decreased alcohol and other substances’ dependence. (24)

Lastly, participation in volleyball followed by a brief follow-up period proves that alcohol indulgence and cigarette might be controlled with moderate-level physical activity in adolescents. (25)

Key Takeaway: Athletes are committed to improving their immune system by relying on nutritional meals. That’s why it promotes lack of substance dependence in both adolescents and adults.

Practicing Volleyball The Right Way – 8 Useful Tips For Beginners

You don’t need to spend hours strength training to be able to play volleyball. With proper physical education and expert guidance you can get great physical results. Volleyball tips for beginners depends on the kind of training you want to get. This makes a significant difference in your training. Plus, you make the most of volleyball’s impressive health benefits.

With that out of the way, if you’re determined to get your volleyball training started, it’s important to look at a few useful tips to prevent severe injuries.

1. Drink Lots Of Water

You can question the importance of hydration for improved physical performance. A new research finds that professional athletes require more water intake to avoid dehydration, considering their fast-paced and maximum physical exertion.

According to this report, 91% of volleyball players are dehydrated during their intense training sessions. This can cause stroke, headaches, loss of balance, and fatigue. If left untreated, it could even cause severe chronic diseases. That’s precisely why drinking lots of water before, during, and after volleyball training is important. (26)

2. Consume Magnesium-Rich Foods

Magnesium is essential for healing injuries and building stamina. And it’s also a primary nutrient for energy production for high-intensity workouts. A recent study showed that maximum magnesium intake can promote muscular strength for volleyball training.

It also helps build muscles and flexibility required in other sports including handball and basketball. Magnesium intake is directly associated with improved muscle contraction, total energy intake, and jumping abilities. So regular consumption of magnesium-rich foods such as spinach, almonds, beans, and bananas is essential. (27)

3. Get 6-8 Hours Of Sleep Daily

Professional volleyball players know the importance of sleep. Sleep has a direct effect on aerobic capacity and injury recovery. According to one report, getting 6-8 hours of sleep helps alleviate performance and mood-related problems. It even increases mental concentration and accuracy in sports performance.

As a beginner, you need to get yourself ready for volleyball only after a good night’s rest. It helps boost nutrition, body conditioning, and reduces injury rate. In other words, lack of proper sleep can cause your immune cells to lose its ability to regenerate and repair new cells. This suppresses human growth hormones and leads to increased recovery rate. (28,29)

4. Incorporate A Healthy Diet

Proper nutrition for playing volleyball can save you from injuries. It also boosts recovery time for beginners just getting started with countermovement jumping and resistance training.

According to one review, volleyball players require plenty of protein for the stimulation and regeneration of muscle tissues and cells. This impacts energy production and causes muscle soreness and stiffness to reduce.

Also, complex carbohydrate and fluids play an important role in meeting the aerobic demands of the body. Your body needs 50-60% of carbs for energy production. (30)

5. Avoid Low-Calorie Diets

Contrary to popular beliefs, athletes don’t restrict calories for a strenuous workout. Recent studies prove that low-calorie diets increase your chances of leg injuries and fractures. It also decreases estrogen production which is essential for energy and stamina in men and women.

Falling victim to leg injuries caused by volleyball can gradually decrease immune health. This causes more leg pain as you get older with a higher risk of developing bone-related problems such as arthritis.

To avoid foot pronation, low bone mineral density, and stress fractures, consuming sufficient calories is essential. It prevents nutrient deficiency within the body. (31)

6. Developing Strength Is Very Important

As with any other high-impact sport, playing volleyball demands power and endurance. So developing muscular strength for tackling versatile skills such as body coordination, agility, speed, and jumping is important.

Body conditioning for volleyball is the first step beginners take towards success. It is the ability to target all muscle groups and build strength through active movements. These movements include weight-lifting, sprinting, and fast directional motion.

This helps beginners to build maximum strength without losing balance. It also puts very little pressure on your muscles and joints. (32)

7. Warm-Up Before Training

Missing out on the warm-up session before training can cause stress injuries and muscle pain. During a warm-up session, you increase blood circulation, body temperature, and the heart rate. Exercises associated with cardiovascular recovery are usually included in warm-up sessions.

This is the time to mentally and physically prepare yourself for the volleyball game. Not only that, studies suggest that warming up before training reduces chances of injury and takes the pressure off of your muscles and joints. So you can jog, skid, jump, tackle without compromising on aerobic capacity. (33)

8. Don’t Forget To Cool Down After Training

After a good warm-up session and training, your body needs to “cool down” before getting back to daily activities. It’s unhealthy to abruptly resist a cool down session after a strenuous workout. It might cause fatigue, tiredness, and dizziness.

Doing various exercises such as slow cardio or stretching can relieve your sore muscles and joints. It even boosts flexibility and limits recovery time for professional athletes. Holding each

stretch for 15-20 seconds after training is considered ideal for preventing soreness. (34)

Wrapping It Up

The rules in volleyball are simple enough for beginners to understand and follow. The game itself is exciting, challenging, and leaves you exhausted towards the end. If you want to participate in a challenging sport, no matter your age, making volleyball your go-to sport hobby is perfect.

It comes with no weather limitations, requires only a new and ball, and you can play it almost anywhere you want. In this guide, you will find all the necessary information on volleyball regarding health benefits and tips. It improves body coordination, agility, and increases your metabolic rate to aid weight loss. That’s not it, playing volleyball builds better hand-eye coordination while strengthening your motor and cognitive capacity.

More and more studies are supporting volleyball’s impressive health benefits. And now you’ve seen some examples of how volleyball players can decrease their chances of heart failure, muscle weakness, and arthritis with a consistent training routine. So it’s obvious that you’d also want to reap the benefits for yourself!