Corona Virus Volleyball Workout at Home

Volleyball at Home Workout 

I don’t know about you, but I’ve been quarantined to my house with limited outside access to limit the spread of the coronavirus for over a week. Though it’s a difficult time for everyone with so many unanswered questions, it’s important to find ways to stay positive and keep moving. That’s the only way I’m going to stay sane and happy. I’m trying to stay as active as I can even without gym access; I’ve been mixing up old go-to’s and new movements to create workouts that are helping me maintain fitness and move my body. 

Back in the good ole days when I could leave my house, I was committed to the routine of going straight from the practice at the beach to lifting at the gym. That’s one good thing that’s come from this; even though I’m stuck at home, it’s reminded me how many different ways I can get a sweat on. You can use the park (if they’re still open), your garage (if you’re lucky enough to have one), your driveway (watch out for cars) and even just a little bit of space in your living room/bedroom to complete workouts (no excuses). 

During this quarantine, I’m gonna mix up my volleyball home workouts. We often like to latch onto the same exercises that “we like” or that feel comfortable for us and continue to work the same muscles over and over again. This isn’t bad, in theory. But for me, I like to keep my body awake and mix in both my favorites and also new movements that work the muscles I tend to ignore.

Equipment (See Below): 

1) 1 Resistance Band – one that can go below the knees/ankles 

2) Yoga mat

Total Workout Time: 20 minutes 

Today I completed one of my mom’s at-home video workouts. The only thing you need to complete this workout is a soft surface, whether that’s setting up on some carpet or, ideally, a yoga mat. If you don’t have a band, that is A-okay. You will still be able to complete this workout from start to finish; it’ll just be a little less challenging. This workout is great for two reasons. First, you need little to nothing to complete it. Second: if you find the 20-minute workout easy, you can repeat it twice or even three times to make it more challenging. 

Pre-Workout Thoughts: 

This was the first time I attempted this workout. I wasn’t quite sure how it would go. My mom had done it earlier that morning and completed it like the supermom she is, but I had no idea how I would do just jumping into it. I’ve tagged along on my mom’s workouts before like barre classes and yoga sessions. While they seem easy at first, eventually these workouts come out of nowhere and make you start burning like fire. 

I used to come home from college and pop in my mom’s late 1990’s body burner workout DVDs (partially for the killer outfits), and the next day I would be sore in places I never thought could be sore. Let’s just say the worst part was all the time between the instructor saying, “Alright, let’s get started,” and, “Great job! See you next time!” Joke’s on her: I rarely saw her “next time.”

But I was determined to make this video work. After all, I have nowhere else to be. 

Post-Workout Thoughts:

I loved it, mainly because I was never at full rest. I was always moving with a moderate to high heart rate (and I have the sweaty shirt to prove it). It was a good change of pace from my traditional workout for a volleyball player. Often at the USA gym, we do big lifts – such as back squats or Hex bar deadlifts – paired with lighter dynamic movements. While these movements are great, it requires more rest and recovery in between sets. The video didn’t offer me this luxury. 

With no time to rest and recover between movements, it felt great to be pushed, to keep me moving through the burn while my heart rate was high. I also really liked the length of the workout. Most of us are constantly on the go. Sometimes, we don’t have 45 minutes to an hour to spend working out. And when we don’t, it’s easy to ask – “Is it worth trying to work out today?” But this workout shows that though it might not be the craziest workout I’ve ever done, it still kicked my ass. 

We can all find 15-20 minutes in our day to get an overall body workout. Sometimes we need to think “Well, it’s better than nothing.” It’s better than sitting on the couch and opting for tomorrow. Small consistent workouts over time, like the one shown above, will leave you seeing great results. Yes, probably not right away. But was Rome built in a day? No.

Equipment Used During Workout

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