How Do You Hit A Volleyball Without It Hurting?

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Volleyball is a fun and exciting sport that requires a combination of skill, coordination, and teamwork. However, hitting a volleyball can also be challenging and can sometimes lead to injury if not executed correctly. Whether you’re a beginner or an experienced player, understanding the proper techniques for hitting a volleyball can help you avoid pain and improve your performance on the court. 


In this article, we will discuss the key factors to consider when hitting a volleyball and provide tips on how to do it without hurting yourself. From the positioning of your body to the way you swing your arm, we will cover everything you need to know to hit a volleyball with confidence and ease. So, whether you’re looking to improve your game or simply want to avoid injury, read on to discover the best ways to hit a volleyball without hurting yourself.


Proper Warm-Up And Stretching

  • Cardio Warm-Up: Start with a 5-10 minute cardio warm-up to get your heart rate up and blood flowing. This can include jogging, jumping jacks, or cycling.
  • Dynamic Stretches: Dynamic stretching involves moving your body through a range of motion while stretching. This can include leg swings, arm circles, and lunges.
  • Shoulder Rolls: Roll your shoulders forward and backward to loosen up the muscles and prepare them for the game.
  • Neck Stretches: Tilt your head to the side, then the other side, to stretch out the neck muscles.
  • Hamstring Stretches: Sit on the ground with one leg extended and the other bent. Lean forward and reach for your toes to stretch the hamstring muscles.
  • Quad Stretches: Stand with one leg behind you and hold your ankle to stretch the quad muscles.
  • Calf Stretches: Stand facing a wall and place your hands on the wall. Step back with one foot and bend the front knee while keeping the back leg straight to stretch the calf muscles.
  • Cool-Down: After the game, do a 5-10 minute cool-down to reduce muscle soreness and injury. This can include light cardio and static stretching.


Techniques For Hitting

Use the correct grip: Hold the volleyball with the fingers, not the palms. This will allow for more control and less strain on the wrists and arms.


Use your legs: Volleyball is a jumping sport, so make sure to use your legs to generate power for the hit. Bend your knees and jump off the ground as you hit the ball.


Keep your elbow straight: Keeping your elbow straight will reduce the stress on your arm and shoulder. Make sure to follow through with your arm after the hit to keep it straight.


Use your core: Your core muscles provide stability and power for your hits. Engage your abs and use your core to generate force for the hit.


Relax your hand: Don’t grip the ball too tightly, as this can cause tension in your hand and arm. Relax your hand and let the ball rest on your fingers for more control and power.


Warm up before playing: Make sure to stretch and warm up before playing to prevent injury. This will also help you hit the ball with more power and accuracy.


Practice proper technique: Practice hitting the ball with proper technique to avoid bad habits that can lead to injury. Seek guidance from a coach or experienced player if you need help with your technique.


Recovery And Injury Prevention

First and foremost, proper technique is key when hitting a volleyball. It is important to use proper footwork, body positioning, and arm swing to reduce the risk of injury. A coach or trainer can help you learn the correct technique and make sure you are using it consistently.


Strength and conditioning is also crucial when it comes to hitting a volleyball. Building up your core, shoulder, and leg muscles can help you hit the ball harder and with more control, while also reducing the risk of injury. Incorporating exercises like deadlifts, squats, and lunges can help you build strength in your legs, while exercises like push-ups, planks, and pull-ups can help you build a strong core and shoulders.


Finally, recovery is an important aspect of preventing injury. Taking the time to stretch and foam roll after practice and games can help reduce muscle soreness and stiffness, while also helping to prevent injury. You can also try using a foam roller or massage ball to work out any knots or tight spots in your muscles. Drinking enough water and getting enough sleep can also help you recover faster and reduce the risk of injury.



In conclusion, hitting a volleyball without hurting yourself or others involves proper technique, body positioning, and using the correct muscles. Start by focusing on your arm swing, keeping your elbow high and your wrist firm. Use your core and legs to generate power and keep your body aligned. Practice good footwork to maintain balance and control. Remember to warm up and stretch before playing and listen to your body if you feel any pain or discomfort. With patience and consistent practice, you will be able to hit a volleyball with ease and confidence.

David Campbell

David Campbell

"I live and breath volleyball"

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