VOLLEYBALL

SKILLS IN PLAYING
fundamental Skills in Playing:
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.

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.
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.

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.
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.

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.
- 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.
- 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.
HAND SIGNALS OF THE OFFICIALS:

This is the most used signal by the first referee.

This signal is used to start a rally. Start with the
arm straight out from the shoulder. The arm is
also parallel to the floor. Hand is open with
the palm facing forward. Whistle first, then
signal.
 Extend the arm to the side of team that will serve

Raise the forearms front and back and twist them

around the body
 Place the palm of one hand over the fingers of the
other, held vertically (forming a T) and then indicate
the requesting team

Circular motion of the forearms around each other

 Show a yellow card for warning

Show both cards jointly for expulsion

 Show red and yellow cards separately for
disqualification

Cross the forearms in front of the chest, hands open

 Lift the extended arm, the palm of the hand facing
upwards

Raise eight fingers, spread open

 Raise both arms vertically, palms forward

Make a circular motion with the forefinger

 When the ball lands in the court within the
boundary lines, this ball is indicated "in".
Signal by extending the arm with hand open
toward the court.

When the ball goes out of bounds without being

touched by the defender or the ball hits the
antennae or crosses the net outside the antennae,
you signal by raising both arms while keeping the
upper arms parallel the floor. The forearms are
perpendicular to the floor with elbows kept at a 90
degree angle.
 When the ball is caught or thrown,
signal by extending your arm slightly
toward the court at waist height with
hand open and palm up.

Multiple contacts are illegal during a teams first

attempt, provided they are done by a single playing
action. When you signal multiple contacts, raise your
arm with the first two fingers extended.
 Raise four fingers, spread open

Indicate the relevant side of the net with the

corresponding hand
 Place a hand above the net, palm facing
downwards

Make a downward motion with the forearm, hand

open
 When the ball passes completely beneath the net
between the two net posts, you signal by extending
your arm and pointing with the index finger to the
middle of the line.

Raise both thumbs vertically

 This signal indicates the ball was touched by the
player on the side the ball went out of bounds. Signal
by putting your arm at 90 degrees on the side of the
team that touched the ball. Brush the finger tips
once with fingers of opposite hand.

Cover the wrist with a yellow card (warning) and with

a red card (penalty)
STRETCHING:
The following list outlines how to properly stretch the 10 major muscle groups needed for
volleyball:

Hip Flexors
In volleyball, you're often in a defensive position—bent over at the hips with your butt stuck
out—leaving you susceptible to developing short, inflexible hip flexors. Tight hips flexors can
restrict your range of motion limiting the ground you cover on the court and can eventually
lead to low back pain.

Stretch: Lunge forward with your left leg and feel a stretch in the front part of your right hip.
Then reach your right arm straight up in the air to isolate a different area. Be sure to switch
legs and stretch both sides.
Quads
The most common overuse injury reported in volleyball athletes is patellar
tendinitis or "jumper's knee." Jumping from a crouched position to block or spike
a ball causes your quadriceps to contract and puts stress on your knees.

Stretch: Lie on your side and pull your heel towards your glutes. You can also pull
your hip back into extension in this position to incorporate the hip flexors.
Hamstrings
These muscles work in conjunction with your quads and aid in stabilization power
production. Although they are usually overlooked in strength training, the
hamstrings play a vital role in jumping, landing, and lateral movements.

Stretch: In the standing position, step forward with your left leg, keeping your
knee straight (bend your right knee slightly) and move your chest closer to your
thigh. Pull your toes upward and feel an isolated stretch behind the knee.
Calves
Overuse of the calf muscles when jumping to block or spike can cause tightness in the
calves which can lead to foot pain such as plantar facilities and Achilles tendonitis.

Stretch: There are a few different ways to stretch your calves, choose whichever one
works best for you.

Push against a stable object.

Hang your heel off a stair or bleachers.
Push back with a straight knee while both hands and feet are on the ground.
Glutes
These muscles can easily get tight due to the large amount of side to side movement
and constantly being in a squat position during volleyball.

Stretch: In the seated position, bend your right knee and cross it over your left. Then
pull your right leg to your chest. You can also bend your left leg and cross your right
leg over your left leg.
Groin/Adductors
The adductors help pull the legs together when they contract, and also help to stabilize the hip
joint, but can easily be injured if the muscles aren't warmed-up and flexible.

Stretch: You can stretch the adductors by doing any one of the following.

1. Sit with the soles of your feet together (also known as the butterfly position) and gently press
knees your knees to the floor until you feel a stretch on the inner thighs.

2. A side lunge in the standing position will stretch the groin muscles as well. Be sure to perform this
stretch on both sides. (This stretch is ideal since it closely replicates a common movement in
volleyball).

3. Sit on the floor and spread your legs out wide to the sides. To increase the intensity, touch your
fingertips to your toes while your legs are outstretched.
Abdomen
The muscles of the abdominal region make up a large part of the core stability
muscles that work constantly to stabilize the body and especially while performing
and landing jumps. Keeping the core pliable and strong helps to control
movements.

Stretch: The lunge and reach position used to stretch the hip flexors will stretch the
abdomen but lying on your stomach, pressing your hips into the floor, and arching
backward is another option.
Low Back
The incidence of back injuries among volleyball players is frequent, particularly among elite-
level athletes. Volleyball players have an increased risk of back injuries because of the
repetitive and excessive loading of the spine. Maintaining flexibility and strength is the key to
withstanding the demands of the sport and preserving a healthy back.

Stretch: It is best to perform each of these stretches to ensure maximum flexibility throughout
your workout.

1. Lie on your back and bring your left leg completely across your body. Hold your left leg
down with your right hand and let your left arm rotate the opposite direction.

2. "Cat and dog": Start on hands and knees, rotate the pelvis forward as you look down at
your knees then rotate the pelvis backwards and look up towards the ceiling.

3. The "prayer position": Start on hands and knees then sit back on your heels. You can also
then move both arms to the right then to the left.
Posterior Shoulder
The repetitive overhead movement of your arms can stress your rotator cuff muscles and
tendons, causing overuse injuries that are common in volleyball. A tight posterior capsule and
rotator cuff can lead to many different shoulder injuries including and rotator cuff tendonitis,
Glenoid labrum tears, and rotator cuff strains.

The "sleeper stretch" is extremely important for volleyball players.

Stretch: Lie on your left side and extend your left arm out in front of you. Then bend your left arm
so your fingertips are pointing towards the ceiling. With your right arm push your left arm down
keeping your palm towards the floor and your left arm in a 90-degree angle until you feel a
gentle stretch. Repeat on both sides.
Anterior Shoulder and Chest
Tight chest muscles can also lead to a variety of shoulder injuries.

Stretch: While lying on your stomach, extend your left arm out to the side and rotate your
upper body to the right. You should feel the stretch in the front of your left shoulder.

This stretch can also be performed while standing. Place your left forearm against the net or
standard as a post and turn your body away. Use both straight and bent elbow positions.
PREPARED BY:
Group 3
Schedule: Wednesday 7:00-9:00 A.M.

MEMBERS:
• Brodeth, Charles Kyle
• Duploso, Diane
• Abellano, Fria Mae
• Estillero, Jeline
• Manzanido, John Adrian
• Romero, Kristine
• Caceres, Maree Kassandra
• Sapico, Mariane
• Bitancur, Mark Resty
• Salvado, Mary Jane
• Bongalon, Nathalie Grace
• Borcelis, Noilene
• Mejes, Patricia Ann
• Monilla, Recca
• Rosario, Rochelle Ann