How volleyball improves health: develops endurance, flexibility, and more

Penalty serves win games, not games, but confidence – and volleyball selection is on the same list. The wrong sports equipment turns training into a fight for survival. The right one unlocks potential, reduces the risk of injury, makes the game process cleaner, more entertaining, more effective. In the article we will analyse how to choose a volleyball correctly.

Dimensions of volleyball equipment

Parameters determine everything. The International Volleyball Federation (FIVB) has set a standard: circulation – 65-67 cm, diameter – about 21 cm. This is the kind of shell used in the Olympic Games and World Championships.

Children’s and training models can have a reduced volume of 60-63 cm to reduce the load on the wrists and facilitate coordination.

When deciding which ball to choose for volleyball, it is important to consider not only the age of the players, but also the purpose. Whether for practice, official matches or initial training, each type requires the right equipment. Ignoring the standard is a direct path to distorted technique and inefficient play.

Volleyball weight: balance between speed and control

The official weight is 260-280 grams. This is the result of hundreds of tests. Less weight makes feeding less predictable, increases air resistance, and makes machining more difficult. Heavy models cause rapid fatigue and overloading of the elbow joint.

Serious brands like Mikasa V200W and Molten V5M5000 strictly adhere to the standard. Each of their products passes accuracy control down to 0.5 grams.

The question: which ball to choose for volleyball, it is worth starting with these models. They meet international requirements and are used at the professional level.

Volleyball materials: What’s inside affects the result

The classic option is synthetic leather, which is resistant to wear and moisture. Modern developments include microfibre with EVA foam, providing a soft touch and elastic bounce.

Budget versions are covered with PVC – cheap, but slippery and short-lived. High-quality models use polyurethane in three layers: the outer one for durability, the middle one for cushioning, and the inner one for precise geometry.

When choosing which ball to choose for volleyball, experienced coaches focus on the appearance and internal structure. Microfibre reduces the impact load on the fingers, reduces the risk of micro-traumas and increases sensitivity.

Choose where you play: indoor vs. outdoor

A volleyball for the gym requires softness, perfect sphericity and minimal bounce on the floor. Example – Mikasa V200W, a model with 18 panels and anti-slip surface.

A volleyball for the street must be able to withstand asphalt, sand, moisture and sunlight. Wear-resistant coverings and sealing are important here. The ideal example is Wilson AVP Soft Play with a moisture-resistant shell and reinforced seam technology.

To understand exactly which equipment to choose for volleyball, the court must be taken into account. The wrong choice will lead to rapid deformation, loss of pressure and reduced playing comfort.

How to choose a sports equipment: a professional’s checklist

Every purchase is an investment. For a beginner, the choice turns into a quest. In order not to make a mistake, it is better to use a proven algorithm.

What ball to choose for volleyball, criteria:

1. Purpose – training, game, competition.
2. Coating – polyurethane, microfibre, PVC.
3. Weight – 260-280 g for adults, up to 250 g for juniors.
4. Size – standard for official games, reduced size for beginners.
5. Type of court – hall, street, sand.
6. Chamber – butyl chamber keeps air longer.
7. Manufacturer – Mikasa, Molten, Wilson, Gala.
8. Certificates – FIVB Approved, NFHS.
9. Moisture resistance – mandatory for outdoor models.
10. Warranty – at least 1 year for seams and pressure.

The list covers all aspects that help determine which ball to choose for volleyball.

Care of the volleyball

It is not a consumable, but a tool. With proper care, the ball retains its shape, pressure and elasticity for up to 3 years. Ignoring simple rules shortens the service life by 2-3 times.

Storage requires temperatures between 10 and 25 °C, without direct sunlight. Moisture and frost cause cracks, breaking the tightness. After playing outdoors, the ball should be wiped with a dry cloth, especially after a sandy or wet surface.

It is recommended to check the pressure every week. The standard is 0.30-0.325 kgf/cm². Levels lower than this result in unstable bounce, higher levels result in stiffness and risk of seam rupture. A pressure gauge with a fine needle is used for precise control.

It is essential to lubricate the needle before pumping. Otherwise there is a risk of damaging the valve. In regular use, the shell should be checked every 3 months. At the first signs of deformation, it is better to replace rather than repair.

To decide which ball to choose for volleyball, it is important to immediately assess how easy it is to maintain the model. The easier it is to maintain – the higher the real value of even an expensive purchase.

Quality or just expensive: how not to buy too much

Price does not guarantee results. Quality volleyball equipment always offers a clear combination: compliance with standards, resistance to stress, predictable flight behaviour.

A durable ball does not lose its shape after 1,000 strokes. In the more expensive models, the wear of the panels, the strength of the valve and the stability of the seams are tested. In the Molten V5M5000 series, each piece can withstand more than 5 bar of pressure without losing its shape.

Some brands inflate the price at the expense of design. Colour and style are a bonus, but not a selection parameter. You can also check the quality manually – press, roll on the floor, test for rebound symmetry. A deviation of 1-2 cm from the vertical is a signal of deviation from the norm.

When deciding which ball to choose for volleyball, it is not the price that matters, but the totality of characteristics. The most expensive is not always the best, the cheapest is not always a failure.

How to choose a basketball: conclusions

A clear understanding of the parameters, the court and the purpose of the gameplay, allows you to determine without error which ball to choose for volleyball. Ignoring standards, skimping on materials, choosing random brands leads to poor results and wasted time.

Prioritise functionality over wrapping. Experienced players and coaches always favour proven models with international certification and stable behaviour on the court. Accuracy, durability, predictability – three criteria that determine success in the game and in the selection.

Teamwork, the dynamics of short rallies, constant changes in rhythm and vertical activity create an ideal environment for comprehensive development. The influence of volleyball on the body encompasses not only physical condition but also mental processes, forming a stable, flexible and active system that is ready for exertion, coordination and rapid recovery.

Why is it worth playing volleyball?

The format of a volleyball game excludes passivity. Every serve is the beginning of a reaction, every move a series of jumps, adjustments, sprints and jumps. Contact with the ball takes place in a tense position: on half-bent legs, with an active upper body and engaged core. This structure automatically activates the entire musculoskeletal system.

Why play volleyball? A logical question for anyone looking for a form of exercise that combines exertion, commitment and team spirit. The game does not allow for isolated movements; every situation requires the use of the entire body and the ability to make immediate decisions in a limited amount of time.

Endurance and cardiovascular benefits

Accelerations, sudden changes of direction, vertical jumps and frequent breaks ensure a high pulse rate. The heart learns to work in short bursts with rapid recovery. The effects of volleyball on the body in this context include normalisation of blood pressure, training of the capillaries, acceleration of venous drainage and reduction of cardiac load at rest.

Fifteen minutes of active play is equivalent to running a distance of 2.5 kilometres. The load is unevenly distributed – the pulse rises sharply and forces the heart to adapt. It is precisely this instability that enhances the training effect without overloading the body.

Effects on the muscles: building strength and tone

The upper limbs are trained through serves, blocks and receptions. The lower part of the body is stressed by jumps, sudden accelerations and weight shifts. The torso stabilises the movement, including the oblique abdominal muscles and the deep stabilisers of the spine. The effects of volleyball on the body ensure complex muscle development without excessive mass.

Abrupt but controlled impulses strengthen tendons and ligaments. Players develop a strength framework that is suitable for any everyday or sporting task. This is precisely why this format is recommended in fitness programmes – the movement develops muscles, endurance and contraction speed at the same time.

Effects of volleyball on the body: improved coordination and reaction

The player constantly changes position: upper body turns, jumps when blocking, rebounds after jumping. Such an environment requires an immediate muscle reaction and precise positioning. Training promotes coordination, increases range of motion and activates fine motor skills. With each play, sensory information processing improves: from spatial orientation to working with peripheral vision. Reaction speed increases, movements become more precise and better timed. This not only improves athletic performance but also safety in everyday life.

Joints, flexibility and safety: the mechanics of mobility

The variety of movements activates several joint complexes at the same time: shoulder, hip, knee and ankle joints. Working with the ball requires stretching, jumps require cushioning, blocks require maximum opening of the shoulders. How volleyball improves health – by involving all joint units in a safe, controllable range.

Unlike strength sports, this sport promotes flexibility without overload. The movements are performed in amplitude, but not under load. Therefore, the risk of micro-injuries remains minimal. The support of a safe technique reduces the risk of injury even during long training sessions.

Effects of volleyball on the body: depth and oxygen saturation

Active movement, frequent changes in intensity, ball control – all of this requires stable ventilation of the lungs. Increasing the depth of inhalation and involving the intercostal muscles builds lung capacity. The effects of volleyball on the body accelerate gas exchange, activate respiratory reflexes and increase blood oxygen saturation.

This effect reduces fatigue, strengthens the immune system and normalises metabolic processes. With regular training, endurance improves and shortness of breath decreases. A trained body adapts more quickly and reacts more easily to external factors.

Weight loss and general fitness: energy consumption and body transformation

A 60-minute game training session activates a consumption of 500 to 700 kcal, depending on the intensity. Through rhythm changes, jumps and constant activity, the body switches to using fat reserves as an energy source. The effects of volleyball on the body with regular training contribute to weight loss and maintaining fitness without strict diets and monotonous cardio training.

The game helps to reduce visceral fat, strengthen the abdominal muscles and boost the metabolism. Muscle density increases, muscles become functional and the body becomes toned. This effect is achieved without overexertion, in a playful way and with psychological enjoyment of the training process.

Impact on agility and adaptability: decision-making speed and body control

Every attack requires switching between positions, changing plans and performing precise actions in a limited space. Rehearsing combinations and reacting to unexpected situations trains agility and enables the body to act quickly and precisely under the most unusual conditions.

The influence of volleyball on the body is reflected in increased adaptability: players learn to react not according to a set pattern, but according to the situation. This skill is crucial at any age – in sport, at work and in everyday life. Agility means protection from injury, quick reactions in dangerous situations and the ability to perform tasks without losing your balance.

Why you should start right now

The format of volleyball makes it possible to integrate training into any lifestyle. A court is easy to find – indoors, outdoors, at school or in the yard. You can start without any prior preparation. The effects of volleyball on the body, with minimal effort, bring maximum results: improved fitness, stabilised well-being, improved mood and energy balance. The modern lifestyle, with its sedentary routine, requires an active balance. The game provides a balanced workout that does not cause overload but leads to lasting results.

Conclusion

This discipline, which combines vertical jumps, quick changes of direction, precise movements and teamwork, forms a unique sporting profile. The effects of volleyball on the body are evident in the strengthening of the cardiovascular system, increased lung capacity, stabilisation of the joints, development of coordination, weight loss, improved flexibility and enhanced body control.