Volleyball
Net game on indoor court.
How to start
Start with passing, setting and serving practice, then play casual games.
How to progress
Join a social league.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Jumping and diving can stress knees, ankles and shoulders. Warm up.
Sources
12-week starter plan
A weekly social session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep knees soft.
- Warm up your shoulders.
- Communicate.
Common mistakes
- Skipping warm-up.
- Poor landings.
- Ignoring shoulder pain.
Kit and cost
Low Approximate UK prices.
- Court shoes
- Knee pads (optional)
- A session fee (about £4 to £7)
Frequently asked questions
Is it hard to learn?
The basics take a few weeks.
Is there contact?
No.
How active is it?
Moderate, with bursts of jumping.
Good for: Fun & social Power & speed
Compare with similar options
| Volleyball | Beach Volleyball | Flag Football | Netball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |