Burns calories and fat: One of the primary benefits of volleyball is that it helps you burn calories, which is an important component of a weight loss or maintenance program. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories. An hour-long game of volleyball on the much less stable ground of sand can burn up to 480 calories.

Increases metabolic rate: Playing volleyball enhances your energy level and improves your overall performance in other sports and workouts.