Cardio Training
Volleyball is a stop-and-go sport: short, explosive rallies with rest in between. Cardio helps in two ways. A base of easy aerobic work helps you recover between rallies and stay sharp late in long matches, and short sprint intervals train the stop-and-go itself. Build the base first, then add one or two interval sessions a week.
- Volleyball intervals
- 10–15 bursts of 5–10 seconds, 20–30 seconds rest
- Steady cardio
- Easy enough to hold a conversation
- Session target
- ~30 minutes of steady cardio
- Off-season
- About every other day
Health note: General information, not medical advice. Young athletes should train under a qualified coach, and anyone with pain or an injury should see a doctor or physical therapist.
A volleyball interval session
After your warm-up, do 10–15 short bursts of 5–10 seconds (court sprints, side shuffles, or a block jump plus a sprint back to base), with 20–30 seconds of easy walking between them. That copies the rhythm of a rally. Intervals are meant to be hard, so do only 1–2 sessions a week, and only once you have a base of steady cardio.
Longer running intervals (100 m to 1 km, with 30 seconds to a few minutes of rest) build general fitness in the off-season. For more court-based work, see conditioning drills.
Steady cardio: build your base
Cardio (aerobic or endurance training) is steady exercise you can keep up for a while because your muscles get enough oxygen: easy running, cycling, swimming or jumping rope. There is no minimum length: the 2018 US Physical Activity Guidelines dropped the old rule that only bouts of 10 minutes or more count. To build an endurance base, though, start small and work up to steady sessions of about 30 minutes.
Use the talk test: you should be able to hold a conversation. If you can't, slow down.
How often: fitting cardio around practice
- Off-season: about every other day, building up to 30 minutes of steady cardio, plus 1–2 interval sessions a week once you have a base.
- Don't stack hard days: don't put hard intervals on the same day as heavy plyometrics or a hard leg strength session.
Take a rest day after a hard training day. To see how cardio, strength and plyometrics fit together, read fitting training into your week on the strength training page.
Train safely
Younger players: keep extra cardio short and playful (relays, tag games, jump rope) rather than long, hard runs, and let a qualified coach guide interval work.
Heat and hydration: drink water regularly during and after training. Hot days raise the risk of dehydration and heat illness, so go easier and take more breaks. If you feel faint or weak, stop and get to a cool place.
Watch: running form, a home cardio workout and jump rope basics
Videos: Outperform, Heather Robertson and Jump Rope Dudes on YouTube. Learn Volley is not affiliated with these channels.
Frequently asked questions
Do volleyball players need to run long distances?
Not much. Volleyball is short bursts with rest, so short sprint intervals are more specific. Some steady cardio builds a base that helps you recover between rallies, especially in the off-season.
How do you know if you are training too hard?
Use the talk test. On steady cardio you should be able to hold a conversation; if you can't, slow down. Intervals are meant to be hard, so keep them short and do only 1–2 a week.