How to Dress Appropriately for Volleyball Practice

Co-authored by Matthew Thibodeaux

Last Updated: February 6, 2024 Approved

Whether you’re part of an official team or just want to have some fun with friends, volleyball is a great way to pass the time and hone your athletic skills. Wearing proper clothes while practicing can make it easier to play while helping you stay cool.

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Choosing Apparel for Women

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Select a close-fitting shirt. Baggy shirts will hinder your ability to move quickly around the court, so choose something form-fitting. It should be long enough to cover your stomach, but not so long that it hangs down over your thighs.
- Many women wear tank tops or t-shirts, but you can also wear a long-sleeved workout shirt to protect your forearms from the impact of the ball during passing.^{[1]
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- Cotton is a popular material for t-shirts, but it absorbs a lot of moisture and doesn’t dry quickly. Try choosing a shirt containing nylon or spandex, both of which help to wick moisture away from your skin.^{[2]
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Choose a sports bra. Regular bras with underwire will not offer adequate support for the amount of movement you’ll be doing while playing. Sports bras come in a variety of styles, like racerback and front-fastening, and offer varying levels of compression.^{[3]
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- Visit a department store to get fitted for a sports bra to be sure you’re wearing the right size.
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Select a pair of spandex shorts. Spandex will fit snugly to your body and give you the most freedom of movement. Regular gym shorts may be alright, but check with your coach to be sure.
- Move around in your shorts ahead of time: jog, squat, and lunge. Make sure the shorts do not easily ride up or slide down.
4
Pick a pair of running shoes. These should lace up, provide good arch support, and not be able to leave any black marks on the gym floor. If you’re serious about playing volleyball long-term, invest in a specialty pair of volleyball shoes. These will weigh less and provide even more support and traction than regular workout shoes.^{[4]
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- Volleyball shoes can be purchased online or at sporting goods stores, where a sales associate can help you figure out the proper size.
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Select crew or knee socks. What type of socks you wear is a personal preference, so choose what feels best to you. Knee socks may offer added protection of the skin on your legs if that’s a concern. Avoid ankle socks, since those can easily slip down into your shoe and distract you as well as cause blisters.^{[5]
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- Consider socks that offer special features, like moisture control, built-in arch support, cushioning for the ball of your foot, or blister control.^{[6]
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Buy knee pads. You should invest in a pair of knee pads if you’re at all concerned about hurting your knees as you dive for a ball.
- Visit a sporting goods store to get your knees measured and fitted for the right pair of knee pads.
Put your hair into a ponytail or braid if it’s long. Try to keep short hair off your face using a headband or hair clips. This applies to bangs as well – pin them back or use hairspray to keep them away from your forehead.
Wearing earrings, necklaces, bracelets, or rings can injure you or someone else on the court. Be sure to take all of those items off beforehand and store them somewhere safe during practice.

Part 2

Part 2 of 2:

Choosing Apparel for Men

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Find a short-sleeved or sleeveless shirt that fits snugly and is comfortable to move in. Choose something made of breathable, synthetic fibers that will wick sweat away from your body.
Men don’t typically wear spandex shorts as tight or as short as the women do. But your shorts should still be more snug than a normal pair of baggy workout shorts.^{[7]
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These can be crew, calf-height, or knee-height, depending on your preference. Avoid socks that are mostly cotton since these will absorb moisture and be slow to dry. Look instead for socks that have acrylic or synthetic fibers and keep your feet dryer to help prevent blisters.^{[8]
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4
Pick a pair of workout shoes. Unless you’re serious about playing volleyball, you can just start with a good pair of running or gym shoes. Be sure that they fit well, offer good arch support, and won’t leave black marks on the gym floor.
- If you decide to play volleyball long-term, visit a sporting goods store to get fitted for volleyball shoes, which provide more traction and support than ordinary gym shoes.
Many men opt not to wear knee pads, but some do, so decide if knee pads are right for you. They protect your knees from injury and pain when you have to dive for a ball, but some players think they’re uncomfortable and bulky.^{[9]
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Play Volleyball Like a Pro with this Expert Series

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Volleyball is an incredibly fun sport, and it's great exercise too. But there are some essential skills you need to master in order to become an effective player. Learn them all with this expert series!

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Do I have to wear shorts?

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It's highly recommended that you do wear shorts in volleyball. Pants hinder your ability to move freely.

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What kind of head band won't fall off my face?

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There are headbands that are specifically designed for movement and sports. They tend to have a grip on the underside to grip your hair. You can find them anyplace that sells some sort of headbands or at sports stores. However, they can be a little more expensive than the regular fabric headbands.

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Should I put my hair in a bun?

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I would stick with just a ponytail or french braid. Your bun is likely to come undone with physical activity.

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Tips

Always bring a water bottle with you to stay hydrated during practice.

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Make sure you have spare basic clothing items with you, such as extra socks, t-shirts, etc.

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Ankle injuries are common. Consider buying ankle braces to protect your ankles. Some coaches might require them.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Most volleyball teams don't allow players to wear jewelry, fake nails, brightly colored nail polish, temporary tattoos, super short spandex shorts, or other flashy accessories during games. Stick to the rules and refrain from wearing anything decorative that could be dangerous on the court or distracting to your teammates. Safety first!
Be sure to eat a balanced, energizing snack like an energy bar, banana, or trail mix before and after volleyball practices and games. Proper nutrition provides the fuel for your body to perform at its peak. But don't guzzle gallons of water right before playing — overhydration can make you feel sick.
Don't have a volleyball net at home? No problem! Practice your serving, setting, and passing skills against a brick wall, garage door, or any solid flat surface. Invest in a nice official volleyball made for indoor or outdoor play so you can sharpen your abilities anytime. Solo practice is invaluable.
If you wear prescription glasses, look into getting some sporty wraparound glasses or goggles to keep them from falling off and breaking during intense volleyball action. A strap that wraps behind your head is also useful for securing your glasses in place. You need clear vision to play your best!
Make sure to thoroughly wash your knee pads, spandex, jersey, socks, and any other gear after each practice or game to avoid nasty odors. Consider using an unscented deodorant if you have sensitive skin that reacts to scented products. Nobody likes stinky teammates!
Getting adequate rest, staying hydrated, fueling with nutrient-dense foods, and doing dynamic stretches are all key to being in top form for practices and matches. Take care of your body, and it will take care of you on the court!

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