Volleyball

Wear indoor court shoes and check the floor and space around the court. Warm up your fingers, wrists, shoulders, and ankles before you start.

Start with easy passes and light serves. Call for the ball and move so you can play it in front of your body.

Slow your movement and walk as you finish. Let your breathing settle, then check your workout duration.

Jumps and quick movements work your cardiovascular system and whole body. Use your legs to jump and your shoulders and arms to pass and hit.

Bend your knees as you land to absorb the impact smoothly. Call for the ball as you move to avoid colliding with teammates.

Keep breathing instead of holding your breath when you jump or hit. Use breaks between rallies to settle your breathing.

Record the time spent playing volleyball. Do not enter scores, serve counts, or distance.