Volleyball Player’s Body: How to get it?

Anyone who is fond of sports must be aware that volleyball is a game that requires immense strength.

It takes a lot of strength in your arm muscles to be able to smash the ball such that you are able to score against your opponent. Unless you possess athleticism of the top-notch level, you will not be able to excel in the sport.

The body of a volleyball player is definitely worth dying for. It is not just those who are involved in the sport who are desirous to have a body like that.

Many people rampage the internet for tips and tricks that will help them have bodies like those of volleyball players. Volleyball players are extremely strong, and lean.

Another important feature of a volleyball player’s body is that they have an excellent vertical leap. To get all these things, you will have to train really hard.

The training starts with getting lean, and then proceeding with it. This article discusses everything that you need to do in order to get into the desired body shape.

You will also come across a number of characteristics that stand as hallmarks of a volleyball player’s body. Read on to find out.

What is the ideal volleyball player’s body?

What is the ideal volleyball player's body
Eugene Onischenko / Dreamstime.com

There are a number of drills that help to enhance the strength of volleyball players and allow them to perform better. All this contributes to their anatomy which tends to look skinny in many cases.

There is a certain body type that is associated with every sport. It may be because the body type permits the kind of physical activity that is needed for the sport.

There are some hallmarks that serve as identifying marks of a volleyball player’s body. Some of them are discussed below.

They have to be tall and lean

Practicing volleyball is a great way to get your body elongated. Many popular volleyball players are extremely athletic. Their bodies are lean and long. How does being tall serve as an advantage to them?

The tall height of volleyball players serves as an added advantage by empowering them to assert a greater force while attacking during the sport.

The tall height also enables them to execute spikes better, and perform blocks with sheer efficiency when they are defending. Not only this, but the additional height also helps the players to quickly cover the court and have better control over the ball at the time of the game.

Low body fat level

It is no surprise that lowering the level of body fat will facilitate the swift movement of the players across the court.

When an athlete manages to reduce the level of non-essential fat in the body, it can lead to an increase in cardio respiratory and muscular endurance. You will also see an automatic improvement in agility and speed.

When you have non-essential fat stored in your body, the fat resists your athletic motion. Hence, try shedding some fat; that might help.

Visible abs

Cutting down on your body fat will automatically expose the underlying muscles, and if you work on the targeted muscles, chances are that they will increase in size and impart a buffed-up appearance to your body.

You have visible abs when you have a strong core, and core strength is extremely important for volleyball players.

Having a strong core helps the volleyball players to maintain body balance at the time of performing certain moves like landing, planting, or throwing and receiving the ball.

Well-built shoulders

It is also extremely important for volleyball players to have strong shoulders. The shoulder joints of an individual are designed in a manner so that they can allow maximum mobility and provide a huge range of motion. This is only possible when you have stable shoulders.

If your shoulders are unstable, blame it on the weak muscle groups in the surrounding areas, or the poor tolerance of the supporting ligaments. The reason why volleyball players need to have strong shoulders is that it allows them to attack or spike and serve the ball better. The result will be a big range of motions which is extremely important in the sport.

Remarkable glutes

Volleyball is a high-performance sport. It involves many jumps, for which most of the stress falls on the glutes and the hip extensors.

If you wish to achieve the best results and excel in the game in which you are involved, you need to develop a strong physique that will help you deliver the best performance.

Athletes who have strong glutes tend to be fast in their movements and perform the actions and movements more explosively as compared to athletes who have weak glutes. Hence, volleyball players with strong glutes have a better chance at excelling in the game!

Powerful muscles of lower leg and thighs

The volleyball players often have to switch rapidly between attack and defense. This often requires sharp reflexes and explosive movements. For this, one does not only need to possess a high level of fitness, but it also requires immense strength in the muscles of the lower leg and the thigh.

They also have to perform strong vertical leaps. The net of volleyball stands at a height of 2.43 m for the men and 2.24 m for the women; hence you can imagine how strong their legs need to be!

Ideal volleyball player’s physique stats

Ideal volleyball player's physique stats
Stef22 / Dreamstime.com

There is no such thing as an ideal volleyball player’s build. However, there are some ideal standards in terms of weight, height, and body fat percentage which make it convenient for a volleyball player to excel in the sport.





Karch Kiraly

93 kg

1.88 m



91 kg

1.92 m


Misty May-Treanor

72 kg

1.75 m


April Ross

75 kg

1.85 m


Hence, it can be seen that the ideal accepted weight for male volleyball players is approximately 91.1 kg, and that of female volleyball players is 69.5 kg. This, again, has to be proportionate with the height.

How to get a volleyball player’s body?

How to get a volleyball player's body
Sverni / Dreamstime.com

Training for a volleyball player’s physique is not going to be a cakewalk. You will have to put in a lot of effort. If you are really desirous to get a body like that of a volleyball player, you will have to train yourself for the same.

Listed below are a few tips and tricks that you need to follow to get the ideal volleyball player’s body.

Start playing ball

Start playing ball
Valeria Cantone / Dreamstime.com

This is the first and foremost move that you need to take. Even if you do not intend to become a professional volleyball player, you might consider getting into the game due to the large number of benefits that the game provides.

Volleyball is a great way in which you can burn calories and slim down. The game can also help you to build up muscles, or can serve as an excellent recreational sport.

Follow a diet that has low fat

As has been mentioned above, it is important to make sure that volleyball players maintain a lean body. They should have a low body fat percentage. For the male players, it should be around 10-12% and for female players, it should be around 20-22%. When you have a low body fat percentage, you automatically develop visible abs.

To get lean, you need to keep two things in mind: first, you will have to develop the right eating habits, and second, you will have to indulge in a proper workout routine. How to choose the right foods that will help your body get the required nourishment?

If you are willing to have a body fat percentage that is low, you should resort to eating healthy and filling food. This way, you will be able to limit your overall intake of calories and promote the loss of fat. Some of the food items whose consumption you should slash down are:

  • Sugary drinks
  • Alcohol
  • Vegetable oil
  • Artificial and processed fruit juice
  • Saturated fats

Although these food items are not necessarily bad, they will fill you with unwanted calories without actually aiding in the actual development of your body.

Once you have understood what you have to eliminate, have a look at what are the items that you need to put on your plate:

  • Complex carbs like fiber-rich fruits and whole grains
  • Protein that comes from fatty fish, eggs, and chicken
  • Healthy fats that will come from dairy and nuts

If you are trying to build muscles, proteins will be highly beneficial for you. When you train, your body muscles undergo wear and tear. Protein helps in repairing the microtears by filling the space and causing the muscle mass to increase.

Be sure that you count the number of calories that you are consuming. Taking in more than you spend can cause you to get bulky. Therefore, if you are desirous of the lean, toned physique, be careful about what and how much you are putting on your plate.

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Indulge in full-body exercises

It takes a lot of energy to play volleyball. It has activities like running, spiking, jumping, and so on. If you are aiming for a body like a volleyball player, the training has to be explosive in nature and it should involve full and controlled movement of the body. Emphasis should also be laid on rotation and jumping.

Some exercises that include movement of the full body are:

  • Burpees
  • Jumping jacks
  • Jumping lunges
  • Box jumps
  • Jump squats
  • Clapping pushups
  • Squats
  • Reverse lunges and lunges
  • HIIT
  • Heavy hip thrusts
  • Pull ups
  • Chin ups

The benefit is that one can do a lot of these exercises without the use of any equipment or weight.

However, always remember to incorporate the use of explosive movements. For instance, jumping lunges are a better alternative to slow lunges. Just use as many lunges as you can, and but don’t let them take a heavy toll on your joints.

Work on the strength of your glutes

The importance of your glute strength cannot be overemphasized if you are into volleyball. Volleyball players get the most of the power to jump from their gluteal muscles.

Hence, it is extremely important for them to train their glutes and make them appear muscular.

Some of the exercises that can help you strengthen your glutes are:

  • Step-ups
  • One-legged deadlifts
  • Glute bridges
  • Kickboxing
  • Sidestep squats with the help of resistance bands
  • Glute kickbacks
  • Glute bridges
  • Deadlifts

If you are trying to build power in the buttock region, try opting for movements such as squats, hip thrusts, and deadlifts, and keep performing them as your primary exercises.

Build strength of your upper body

Volleyball players also have to exhibit immense strength in the upper body. Spiking the ball and serving it is a task that requires a lot of effort and enormous power. Hence, it is advisable that you work on your arms and your shoulders and make them appear toned.

To accomplish this goal, you will have to perform exercises like one-arm dumbbell snatch, kettlebell swings, overhead barbell press, military press, and so on.

Having strong biceps and back muscles is a great way in which you can avoid any kind of imbalances while performing the moves. Incorporate some exercises like bicep curls, pull-ups, rows, etc. for the same purpose.

Enhance your core strength

When you perform full body workouts, you automatically get to build strength in your core. If you still wish to push yourself to an extent, you have to make sure that you pay extra attention to your abs and your core.

When you train for a body like a volleyball player, you do not aim at creating buffed-up abs, instead, there should be some definition in the abdominal region. Having a strong core will help you to perform your moves even more easily. Your arm motions and your jumps will become more refined and powerful.

If you want your exercise session to target your core strength, you can try out exercises such as L sits, plank variations, and so on.

You have to do more than just perform crunches all day long. If you wish to have well-defined abs, you can consider doing exercises like:

  • Bicycle crunches
  • Jack knives
  • Leg raises
  • Mountain climbers
  • Russian twists

How long does it take to get a volleyball player’s body?

It might take around three to six months to get in shape like a Volleyball player. As you must have already figured by now, getting a volleyball player’s physique is not an easy task. 

All your body parts, such as your arms, shoulder, core, glutes, leg muscles need to be worked upon and trained. This will not come in a day; it is a time-consuming process that will require consistency, dedication, and hard work.

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Wrapping up

It is not as difficult to get a body as a volleyball player. However, it is not that easy either. You will have to slim down till your abs are visible. You will then have to work on building up the power by practicing full-body explosive training.

Once you start training, try playing a volleyball match someday to see how your body is responding to the training. If you put consistent effort, you are definitely going to achieve the results.

Not only this, but you should also make sure that you get ample sleep and consume a balanced diet. Start working in your desired volleyball player body now!