Volleyball centers on jumping, lateral movement, reactions, and short explosive efforts during rallies. It is less continuous than many field sports, but each point can demand quick movement and power. The activity is especially relevant for tracking jumping load, coordination, balance, and team-based play.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 3 - 8. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 53 - 184 Cal |
| 60 kg (132 lb) | 63 - 221 Cal |
| 70 kg (154 lb) | 74 - 257 Cal |
| 80 kg (176 lb) | 84 - 294 Cal |
| 90 kg (198 lb) | 95 - 331 Cal |
| 100 kg (220 lb) | 105 - 368 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Volleyball trains jumping, reactions, lateral movement, coordination, and team timing. It is useful for power, balance, and repeated explosive efforts even though play is intermittent.
What to watch out for
Jumping and landing volume can stress ankles, knees, shoulders, fingers, and lower back. Warm up shoulders and legs, manage jump volume, and avoid crowded or slippery courts.
Explore other Activity Types in the Play category: