When you think of volleyball you may think about beaches, blondes, and bikinis. While this social and energetic game is definitely played by the shore, you can also find numerous courts in parks and gymnasiums across the country. The game is easy to learn, fun to play, and with nine people on each team, it’s definitely very social in nature. But don’t let that fool you: volleyball may be an enjoyable sport, but it also offers a great aerobic and muscular workout.

Getting Started

There’s no need to take volleyball lessons to learn how to play the game. You can usually find a pickup game at the beach or in a local gym. Some towns have amateur leagues with regular, scheduled matches. The best way to improve your game and learn new skills is with plenty of practice.

The basic rules of the game are fairly simple-hit the ball back and across the net without letting it touch the ground. Volleyball is definitely a team sport, requiring you to work together with your teammates calling out shots and moving strategically to cover all ground so at least one person can get to the ball in time.

Body Benefits

The amount of calories you can burn during volleyball depends on how aggressively you play. If you stay on top of the game and consistently go after the balls, the game can be a great cardiovascular workout. In addition, volleyball can help tone your entire body. Your arm and shoulder muscles are used when you hit the ball and your legs are worked when you jump to reach the ball. If you’re playing at the beach, your legs will get an extra workout because of the resistance of the sand.

Warming Up and Cooling Down

Before your game, take five to 10 minutes to go for a walk or light jog. This will warm up your muscles and let your heart rate elevate gradually. At the end of the game, you should walk around the court for a few minutes to allow your body to cool down.

Be sure to stretch your calves, hamstrings, quads, and shoulders before and after your game in order to prevent injury and reduce soreness.


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