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Is volleyball good for you? What experts want you to know

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Invented in 1895, volleyball has grown into one of the most popular sports today. In the United States, it’s now the No. 1 team sport for girls in high school and college, per the USA Volleyball Foundation; and boys’ participation has also climbed sharply, with the number of male high school players increasing by 56% over the past decade.

Its global reach is no less compelling. Volleyball ranks among the most-watched events of the Summer Olympics, its professional teams have nearly 1 billion dedicated fans and the sport is played recreationally at least once a week by an estimated 800 million people worldwide.

Players and spectators alike are drawn to the fast pace, thrilling back-and-forth rallies and dramatic athletic feats like diving saves and towering blocks.

But volleyball offers more than just excitement and fun gameplay. It also delivers a broad array of mental and physical health benefits. 

How is volleyball played? 

Volleyball is played between two teams on opposite sides of a net, across a rectangular court usually set on hardwood, sand, grass, or a synthetic surface. The action unfolds as the players hit a served ball “back and forth over the net, with each side allowed up to three touches before sending it to the other team,” explains Erica Morgan, head girls’ volleyball coach at Cedar Valley High School in Utah. If the ball hits the ground within the boundaries on your side, the other team gets a point, so the aim is simple: “Land the ball on the opposing team’s court or force an error,” she says.

Because the ball is always in motion, the players have to be too – jumping, running, diving and hitting to keep rallies alive and gain points on the other team. “On the court, we focus heavily on blocking, serve-receive, a quick offensive system and a shift defense strategy,” Morgan says.

Why is volleyball good for your physical health?

The nonstop movement of volleyball makes it a powerful workout – and the training behind the sport is just as demanding. “Volleyball practices include running, weightlifting, agility training, injury prevention training and side-to-side movement work,” says Morgan. 

That variety translates into health gains “similar to HIIT, with bursts of high intensity followed by recovery intervals,” says Dr. Chantal Nguyen, a chief resident at Stanford Medicine’s Physical Medicine and Rehabilitation Clinic. Physical demands make the sport especially good for the heart. “From a cardiovascular standpoint, volleyball helps lower blood pressure and resting heart rate, decreases cholesterol, improves glucose tolerance and optimizes overall cardiac function,” she explains. A 2018 intervention study even found that regular volleyball training can boost cardiovascular function by up to 30%.

Strength and toning also come with the territory since every serve, spike and block engages the legs, shoulders, arms and core. “Because volleyball involves the use of upper extremities, lower extremities and core muscles, it truly is a whole-body workout,” says Dr. Matthew Anastasi, a sports medicine specialist at Mayo Clinic. “Muscles such as the quadriceps, calves, biceps, triceps, rotator cuff and abdominal wall are constantly engaged and often strengthened.” 

The sport also improves flexibility, agility, and coordination through rapid directional changes, dives, hits and jumps that sharpen reflexes and hand-eye coordination. In fact, research shows the sport can improve reaction time by as much as 20% compared to other team sports. Its high intensity also makes it one of the most effective calorie-burners, “and among the top aerobic forms of exercise,” adds Anastasi.

Bone health is another benefit. “From a musculoskeletal standpoint, volleyball has been shown to improve upper and lower limb strength, dynamic balance, power and agility,” says Nguyen. Such benefits are among the reasons Anastasi emphasizes the sport’s ability to help players “reduce their risk for osteopenia and osteoporosis.”

Is volleyball good for your brain?

But volleyball doesn’t just build physical strength. It also sharpens the mind and strengthens social well-being. A 2022 systematic review, for instance, found the sport significantly improves cognitive function – particularly executive functions like decision-making, mental flexibility and attention.

It has also been shown to foster confidence, resilience and leadership since volleyball “helps athletes learn how to handle pressure and develop skills that serve them in college, careers, and life,” says Morgan. Nguyen agrees, noting that the game “comprehensively enhances physical, social and psychological health, and releases endorphins that improve mood and connectivity.”

Team sports in general are also linked to higher self-esteem, greater life satisfaction, reduced depression, and stronger social bonds – and volleyball is no exception. “Volleyball requires all players to rely on one another, since no one athlete can pass, set and hit at the same time,” Morgan explains. “This teaches selflessness, responsibility and teamwork.” Research also shows that the sport fosters psychological safety, which helps reduce stress and anxiety.

Of course, safety on the court matters too. “It is always important to train properly, maintain adequate fluid intake and frequently refuel with optimized nutrition and sleep,” says Nguyen. “A proper warm-up of five to 10 minutes of light movement and stretching before and after a match can significantly reduce injury risk,” adds Anastasi.

So long as players keep these and other safety practices in mind, the mental and physical benefits may extend even further beyond the court. “I’ve seen shy players become vocal leaders and athletes discover more about themselves through their relationships with their teammates,” says Morgan. “One of the greatest joys of coaching is watching players grow not only in skill but also in confidence and character.” 



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No. 2 Warriors volleyball team rolls by NJIT again

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January 5, 2026

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George F. Lee / glee@staradvertiser.com Hawaii’s Kristian Titriyski, left, Trevell Jordan and Louis Sakanoko rose up for a block against NJIT Highlanders’ Harrison Girard during Friday’s match.

George F. Lee / glee@staradvertiser.com

Hawaii’s Kristian Titriyski, left, Trevell Jordan and Louis Sakanoko rose up for a block against NJIT Highlanders’ Harrison Girard during Friday’s match.

Hawaii sophomore opposite Kristian Titriyski put down a match-high 11 kills and the No. 2 Rainbow Warrior men’s volleyball team rolled New Jersey Institute of Technology once again, 25-17, 25-16, 25-17 this evening at Bankoh Arena at Stan Sheriff Center.

A crowd of 5.267 watched a similar match play out to Friday’s season-opening win for the Rainbow Warriors (2-0), who improved to 21-0 all-time against teams from the EIVA other than Penn State.

Adrien Roure had nine kills and hit .615 and Louis Sakanoko, playing in only two sets, had six kills on seven swings with three digs and three blocks.

Hawaii hit .517 in the match.

UH was presented with its Big West championships rings after the match. Hawaii won the conference last season defeating eventual national champion Long Beach State in four sets in the final.

Freshman setter Magnus Hettervik, who is from Stavanger, Norway, made his UH debut as a serving sub in the second set and had an ace. He came in to finish off Hawaii’s final four points in the third.

Andre Aleixo had nine kills to lead NJIT (0-2), which has lost all 15 sets in five meetings against UH.

Hawaii returns to the arena on Thursday for the first of back-to-back matches on consecutive nights against No. 7 Loyola Chicago.




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The 2025 Taunton Daily Gazette Girls Volleyball All-Scholastics

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January 5, 2026

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The 2025 Taunton Daily Gazette Girls Volleyball All-Scholastics



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Coastal Bend volleyball standouts named to TSWA all-state team

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January 5, 2026

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Jan. 5, 2026, 4:05 a.m. CT

Three Coastal Bend high school volleyball players were named to the 2025 Class 4A-3A Blue Bell Texas Sports Writers Association All-State volleyball team after putting together strong campaigns during the fall season.

The honorees were London setter Myah Lichtenberger, Calallen setter Grace Martinez and Calallen middle blocker Jadyn Lindgren.

Martinez and Lindgren helped lead Calallen to a district championship and a 36-8 record. The pair also played a vital role in the Lady Cats’ run to the Class 4A Division I regional final.

Lichtenberger helped lead the Lady Pirates to their best season in program history after the team advanced to the Class 3A Division I regional final with a 25-6 record.

Voting was conducted by TSWA members based on nominations from coaches and media members from around the state.



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Tritons Complete North American Challenge

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January 5, 2026

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LONG BEACH, Calif. — UC San Diego men’s volleyball completed its preseason on Sunday with day two of the North American Challenge. The Tritons once again beat Canadian sides Alberta and Calgary in exhibition matches after doing the same on Friday.
 
The Tritons beat Alberta 3-0 before turning around and playing Calgary, winning 3-1. Head coach Brad Rostratter repeated his previous approach of largely using two separate lineups for the two matches. Only four of the 14 Tritons who got playing time on Sunday appeared in both contests.
 
The challenge was hosted by fellow Big West side Long Beach State. On Friday, the Tritons also swept Alberta after beating Calgary 3-2.
 
HOW IT HAPPENED – ALBERTA
The Tritons cruised through the first match of the day, winning 25-16, 25-21, 25-15. They hit .333 while holding Alberta to a .200 clip. The Tritons also had 11 service aces.
 
A balanced offense saw four Tritons finish with seven or more kills. Luke Chandler and Leo Wiemelt had a match-high nine kills, with Wiemelt hitting .667 in the process. Setter Cameron Wurl had 24 assists.
 
HOW IT HAPPENED – CALGARY
Calgary won set one 25-23 before UC San Diego won the next three 25-17, 25-21, 25-21. The Triton offense hit .431, while Calgary converted at a rate of .247.
 
Four Tritons had multiple blocks on the defensive side of the net. Offensively, Josh Ewert and Leo Pravednikov both hit .406. Ewert led the match with 20 kills, while Pravednikov added 17. Setter John Luers had 42 assists.
 
QUOTABLE
“I loved the volleyball we were playing throughout our four matches this weekend,” Rostratter said. “Using four different lineups and finding connections and success in different phases of the game highlighted the depth we have within our team. These were quality opportunities to learn more about what our team has and where we are headed this season. I am excited for the home matches this week on Tuesday, Friday and Sunday!”
 
UP NEXT
The 2026 regular season begins this Tuesday as the Tritons host Jessup at 7:00 p.m. at LionTree Arena. UC San Diego will also have home matches versus Daemen and Rockhurst on Friday and Sunday this week.
 
About UC San Diego Athletics
After two decades as one of the most successful programs in NCAA Division II, the UC San Diego intercollegiate athletics program has begun a new era as a member of The Big West in NCAA Division I. The 24-sport Tritons earned 30 team and nearly 150 individual national championships during its time in Divisions II and III and helped guide 1,400 scholar-athletes to All-America honors. A total of 83 Tritons have earned Academic All-America honors, while 39 have garnered prestigious NCAA Post Graduate Scholarships. UC San Diego scholar-athletes exemplify the academic ideals of one of the world’s preeminent institutions, graduating at an average rate of 90 percent, the highest rate among public institutions in NCAA Division I or II. For more information on the Tritons, visit UCSDtritons.com or follow UC San Diego Athletics on social media @UCSDtritons.
 



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Tyler’s McLean, Hallsville’s Farrell earn Class 5A all-state third-team volleyball honors

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January 5, 2026

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LONGVIEW — Tyler middle blocker Kaelyn McLean and Hallsville outside hitter Kaycin Farrell earned third-team honors on the Blue Bell/Texas Sports Writers Association Class 5A All-State Volleyball Team, the organization announced on Sunday.

Lady Lion outside hitter Ja’lee Flores was voted honorable mention.

Lufkin middle blocker  Chesney McCullough was named a first-team middle blocker.

Area honorable mention players were middle blockers Knlee Smith of Marshall, Kylee Fernandez of Hallsville, and Taryn Stiger of Texas High; outside hitters Lily Holzbauer of Whitehouse, and Akira Smallwood of Lufkin; and setter Aleciara Smallwood of Lufkin.

McLean had 489 kills, 215 digs, 111 blocks and eight aces, while Farrell, the District 15-5A Most Valuable Player, had 402 kills, .371 hitting percentage, 302 digs, 68 aces, 50 blocks and 29 assists.

Class 5A Division II champion Cedar Park earned both top superlatives with the release of the Joy Udoye, who has signed to play for Stanford, was named Player of the Year.  Udoye had eye-popping stats of 581 kills, 364 digs, 34 aces and 30 blocks as Cedar Park finished 39-12 overall.

Lori McLaughlin was voted Coach of the Year.

Voting was conducted by TSWA members based on nominations from coaches and media members from around the state.

Blue Bell/Texas Sports Writers Association

Class 5A All-State Volleyball Team

COACH OF THE YEAR: Lori McLaughlin, Cedar Park

PLAYER OF THE YEAR: Joy Udoye, Cedar Park

FIRST TEAM

Middle blockers: Brooklyn Bailey, Highland Park; Sienna Benavides, Cedar Park; Chesney McCullough, Lufkin

Outside hitters: Joy Udoye, Cedar Park; Kaitlyn Hutchins, Lake Belton; Harper Korenek, A&M Consolidated

Setter: Blair Thiebaud, College Station

Libero/Defensive Specialist: Ann Kruz, Cedar Park

SECOND TEAM

Middle Blockers: Rihanna Bryant, Pflugerville Weiss; Aliah Earls, Red Oak; Zandria Johnson, Brownsville Rivera

Outside hitters: Nadiya Shelby, Friendswood; Sarah Floyd, Highland Park; Mya Cheatum, Cedar Park

Setter: Katelyn Hughes, Cedar Park

Libero/Defensive Specialist: Gigi Whann, Highland Park

THIRD TEAM

Middle Blockers: Jacey Owen, Smithson Valley; Kendall Kruesler, New Braunfels; Kaelyn McLean, Tyler

Outside hitters: Kaycin Farrell, Hallsville; Lexi Anderson, Frisco Centennial; Alexis Elsey, Argyle

Setter: Kingsley Minus, New Braunfels

Libero/Defensive Specialist: Berkeley Bates, Smithson Valley

HONORABLE MENTION

Middle Blockers: Ava Wood, Lake Belton; Knlee Smith, Marshall; Haddie Mock, Abilene Wiley; Kylee Fernandez, Hallsville; Emersyn Fink, Frisco Liberty; Taryn Stiger, Texas High; Kaitlyn McCracken, Belton

Outside hitters: Alyssa Todd, Aledo; Ja’lee Flores, Tyler; Lily Holzbauer, Whitehouse; Shaylie Schaefer, New Braunfels; Akira Smallwood, Lufkin; Hannah Baker, Argyle; Danielle Whittier, Prosper Walnut Grove; Kaelee Berkley, Aledo; Jaiden Harris, Frisco Liberty; Zoeh Cereceres, El Paso Chapin

Setter: Madison Bingham, Lake Belton; Aleciara Smallwood, Lufkin; Jill Vinal, A&M Consolidated; Ava Jackson, Pflugerville Weiss; Kyndal Newton, A&M Consolidated; Madison Victoriano, Frisco Centennial; Amelia Albright, Georgetown

Libero/Defensive Specialist: Hayden Jeffers, New Braunfels; Teagan Barnett, Argyle; Haley Nash, College Station; Haley Patton, Friendswood; Ashley Go, Pflugerville Weiss



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Blugolds Downed by #6 Roanoke 26-15

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January 5, 2026

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SALEM, Va. — The University of Wisconsin-Eau Claire narrowly fell to #6 Roanoke College with a final team score of 26-15. 

Sloan Welch delivered a commanding performance at 285 pounds, securing a fall over Nicholas Cook in 3:59. This decisive victory contributed six points to the team’s score.

Preston Carlisle was instrumental in maintaining momentum for the Blugolds, securing decisions in both the 165 and 174-pound weight classes. He overcame Cade Parent 7-4 and later defeated Xavier Preston 10-5. Zak McPhee contributed with a 6-0 decision against Vincenzo Corvetto at 184 pounds. Looking ahead, the team will aim to carry this momentum into their upcoming competitions.

Blugold wrestling’s next competition is the Budd Whitehill Duals on Friday, January 9th and Saturday, January 10th in Williamsport, PA.

Follow the Blugolds all season long at Blugolds.com or on our app, Blugold Sports, and on social media on Twitter, Instagram, and Facebook. 





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