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VOLLEYBALL
TOPICS:
The Ball
The type of ball required in
volleyball depends on the type
and level of volleyball you play.
Beach volleyballs and indoor
volleyballs vary in size, weight
and composition. Beach
volleyball is played with two
players on a smaller sand court
with a larger, lighter ball, while
indoor volleyball is played with six
players on a larger court, with a
heavier, faster ball made of
leather.
VOLLEYBALL EQUIPMENTS
The Ball
The ball shall be spherical, made of a
flexible leather or synthetic leather case
with a bladder inside, made of rubber
or a similar material.
Its color may be a uniform light color or
a combination of colors.
Synthetic leather material and color
combinations of balls used in
international official competitions
should comply with FIVB standards.
Its circumference is 65-67 cm and its
weight is 260-280 g
VOLLEYBALL EQUIPMENTS
Net & Poles
The net divides the volleyball
court into two halves. The height of the
net varies based on the age of the
players and the surface being played
on. An indoor net is 7 feet 11 5/8
inches in height for men and 7 feet 4
1/8 inches for women. Beach
volleyball nets are hung at the same
height. In addition to the nets, and the
poles from which they are hung,
protective padding is required to
surround these structures to ensure
player safety in case of collision.
VOLLEYBALL EQUIPMENTS
Knee Pads
Indoor volleyball is tough on
the knees. Most courts are on
wooden gymnasium floors, making
knee protection a must. Knee pads
come in two traditional styles. Small,
flatter knee pads are worn by
beginning players and sometimes by
the setter. These players do not
traditionally dig, or dive, for the ball
repeatedly. Defensive players, who
dive frequently, often prefer the
"bubble" style of knee pad. These
full-coverage pads are often made
of shock absorbing memory foam to
prevent injury.
VOLLEYBALL EQUIPMENTS
Ankle Braces
The most common injury
associated with a volleyball player is a
sprained ankle. To avoid the problem,
it is wise to invest in a good pair of
ankle braces. Since braces have
proven to lower injuries by 40 percent,
certain volleyball team coaches
mandate them. They provide stability
to the area without compromising
activity. Lace-up braces guard the
sides, front, and back of the ankles.
They are especially important
when setting the ball, at the time of
frequent under-the-net contact.
VOLLEYBALL EQUIPMENTS
Training for Success
Creative inventions promise to
improve technique. While no one gadget
can create a better player, when used in
conjunction with expert coaching, training
tools can be an effective way to correct
flaws in the execution of many basic
volleyball moves. The "Volleyball Pass Rite
System" is a simple system of rubber bands
paired with wrist and ankle cuffs which
restrict players arm motion to prevent over-
swinging while bumping the ball. Spike
trainers are used to improve the approach
and execution of the spike.
SETTING UP THE COURT
A volleyball court is 30 feet wide and 60
feet long; each side of the net is 30 feet
by 30 feet. A 2-inch line borders the
court to serve as the out-of-bounds
line. Any ball that touches the line
during play is still considered “in” the
court. In volleyball, there are six people
on the court at one time for each
team. Usually three people are in the
front row, and three are in the back
row. The front row is sectioned off by a
line 10 feet from the net, called the
“attack line” or the “10-foot line.” Front-
row players are not confined to this
section of the court, but this is where
most of their playing takes place.
BASIC SKILLS IN VOLLEYBALL
Passing
Passing is simply getting the ball
to someone else on your team after
it’s been served or hit over the net by
the opposing team. It’s commonly
thought of as the most important skill in
all of volleyball, because your team
can’t return the ball without a solid
volleyball pass. Forearm volleyball
passes are often used to direct the
ball in a controlled manner to a
teammate, but overhead passing is
another option.
BASIC SKILLS IN VOLLEYBALL
Setting
The setter has the most
important position on the team,
and is often the team leader for
this reason. It’s their job to make
it easy for a teammate to get
the ball over the volleyball net,
preferably with a spike that the
other team can’t return. The
setting motion gets the ball
hanging in the air, ready to be
spiked by another teammate
with force.
BASIC SKILLS IN VOLLEYBALL
Spiking
A real crowd-pleaser,
spiking is the act of slamming
the ball in a downward motion
across the volleyball net to the
other team’s side of the court.
When done well, spiking is very
difficult to return, which is why
it’s an essential skill. A proper
spike will help accumulate
points quickly.
BASIC SKILLS IN VOLLEYBALL
Blocking
Blocking is another important skill,
although it’s probably the most
expendable of the fundamentals.
Still, it adds a great dimension to the
game, keeping the other team on
their toes, so to speak. By timing it
right, you can jump up and deflect
or block the opponent’s attack
before it even crosses the volleyball
net, which can take them by surprise
and give your team an easy point.
BASIC SKILLS IN VOLLEYBALL
Digging
Digging is a defensive
maneuver in volleyball that can
save your team from an offensive
spike or attack. Your job is to keep
the ball from hitting the floor, and
you do that by diving and passing
the ball in a fluid motion. Unlike a
typical pass, you’ll probably be
trying to recover the ball from a
steep downward trajectory. This is
another great skill to have, but isn’t
as important as passing, setting, or
spiking.
BASIC SKILLS IN VOLLEYBALL
Serving
Our final fundamental skills is serving.
How can you be a great volleyball player
without knowing how to serve? There are a
variety of ways to serve, but you’ll most
often see the underhand or overhand
serves.
TWO WAYS IN SERVING
For an underhand
serve, if you’re right-
handed, hold the ball
in your left hand while
the right hand makes
a fist with the thumb
on top. Make contact
with the underside of
the ball to send it over
the net.
TWO WAYS IN SERVING
For an overhand serve (which is
more advanced and common
among skilled players) you’ll be
tossing the ball up while you
pull back the dominant arm
and swing. Don’t follow
through after your hand
contacts the ball, which should
feel almost like you’re
punching the ball across the
volleyball net.
PROPER ATTIRE FOR PLAYING
VOLLEYBALL
Indoor Volleyball
In competitive play, regular
indoor volleyball and sitting volleyball
players wear jerseys that display each
player’s last name and number in
consecutive order form 1 to 20 on the
back of each shirt. Women wear snug
T-shirt jerseys with tight, very short
spandex bike shorts.
Men often wear sleeveless jersey tops
with athletic, basketball-style shorts
that hit just above the knee. The players
wear knee pads and lightweight
athletic shoes with rubber or composite
soles.
PROPER ATTIRE FOR PLAYING
VOLLEYBALL
Recreational Play
You don’t need to wear an
official uniform to play volleyball indoors
or outdoors. You need comfortable
clothing that will not interfere with your
movements. Typically, recreational
teams wear T-shirts and basketball
shorts, but you can also wear sweats or
swish pants, as long as the pants are
not long enough to cause you to trip.
You can tape player numbers on the
back of the T-shirts. Athletic shoes that
provide good arch support and shock-
absorbency are important.
PROPER ATTIRE FOR PLAYING
VOLLEYBALL
Safety Considerations
In any type of volleyball, dressing for safety is key. You
should not wear jewelry, especially rings, as the ball can
smash against the rings, injuring the fingers. If you must
wear a ring, wear a flat band. Women should wear
supportive sports bras and secure long hair in a ponytail or
other style that keeps the hair away from the face. If
needed, you can wear elbow braces and wear knee
braces underneath the knee pads. Volleyball is a contact
sport, so be careful wearing glasses if you do not have
prescription goggles.
HEALTH BENEFITS FROM PLAYING
VOLLEYBALL
Burns Fat and Calories
One of the best benefits of playing
volleyball is that it helps to burn off calories. As
a result, your body can effectively maintain a
positive ratio between muscle and fat. It has
been estimated that just a half hour game of
competitive volleyball can burn anywhere
from 120 to 178 calories, while a less
competitive game may result in 90 to 133
calories burned off. Volleyball is a great way
to maintain a healthy weight, which reduces
the risks of heart disease, diabetes, and
hypertension.
HEALTH BENEFITS FROM PLAYING
Builds and Tones Muscles VOLLEYBALL
The physical motions used Improved Mental Health
while playing volleyball help to build
the muscles in your upper and lower When you play in a volleyball
body. You squat and use your legs for tournament at our Smoky Mountain
power when passing the ball, and sports complex and work together with
use your hands, arms, and legs to set your team to achieve a common
the ball. Since playing volleyball goal, you will strengthen friendships
requires constant use of the arms and and feel a sense of group cohesion.
legs, you are effectively gaining the Team sports are also a fantastic way
benefits of a full body workout! In to improve your self confidence and
addition to building strength and
reduce stress. The positive feelings you
improving your respiratory and
cardiovascular systems, you will get from playing volleyball will transfer
receive the added benefit of toning over to other areas of your life off the
your muscles. court as well!
HEALTH BENEFITS FROM PLAYING
VOLLEYBALL
Builds Coordination,
Balance, and Speed Increased Aerobic Activity
New volleyball players While it may seem surprising, studies
quickly improve their have shown that someone playing even a
coordination, balance, and slow paced 20 minute game of volleyball
speed. The sport involves all of can use the identical amount of energy as
these important abilities, since a person jogging for a mile. By playing a
the game play consists of more intense game of volleyball, you use
serving, passing, setting, the same amount of energy in just 12
blocking, and much more. minutes as someone jogging a mile! Longer
These essential skills are used and more competitive games have even
constantly to be effective in more tremendous health benefits. In
volleyball games, so you will
notice yourself developing these addition to enhancing your energy level,
skills more with each match! your increased aerobic activity will improve
your performance in a variety of other
sports.
FAMOUS INTERNATIONAL
VOLLEYBALL PLAYERS
Misty May was voted the AVP Most
Valuable Player in 2005, 2006, and
2007. Misty May is currently the
winningest Female Beach Volleyball
Player of all time. She holds the world
record for most consecutive beach
tournament victories (15).