Warm up

(General)The general warm up consists of preparing the muscles to carry out a physical activity.

A light five-minute jog or jumping jacks are great examples of warm up exercises, but anything that elevates the body temperature and gets the blood pumping is a sufficient warm up.

We can do it by running or doing games like “Frozen” (A game where the hunters have to catch the rest. If the people who are trying to escape spread their legs and say “Frozen” they’re saved, but they can’t move until another mate passes through their legs)

(Specific)

VOLLEYBALL

Stretching is more effective when your muscles are warm and your body temperature is elevated. Failure to warm up the body correctly before beginning a dynamic stretch routine could result in injury.

1. Ankle Flips:

Start with the feet shoulder-width apart. The weight should be primarily on the balls of the feet. The athlete’s legs should be straight so that the knee does not appear to be visible.

In an explosive movement, the athlete will propel the body forward by pushing off the ball of their right foot and flexing the ankle in mid-air. Once the right foot has landed, the athlete will repeat the movement with the left leg.

2. Russian Kicks:

Start with feet shoulder-width apart, the knees slightly bent and the core engaged.

Kick one leg straight out in front of you. The toes of your airborne leg should be flexed towards the sky. As you kick your leg out, reach your opposite arm out to your toes.

Drop your leg and repeat with opposite limbs.

3. Wrists warm up: Hold your left arm out in front of you with your elbow locked straight. Now take your right hand and bend your left wrist and hand as far down as they will go and hold.

Main Part

1. Ball Throw: Using your hitting arm; throw the ball back and forth to each to other warming up your hitting shoulder and arm. (Just a few minutes)

2. Spike Drill: Find a partner and stand across the court from each other. Throw the ball up into the air and spike it down into the ground so that after one bounce it should reach your partner. (As long as you need to warm up your shoulders)

3. Setting Drill: Standing about ten feet apart set the ball back and forth. As your forearms loosen up try and move the distance back so that you are setting from further away.

4. Passing Drill: Standing about ten feet apart start passing the ball back and forth, concentrating on making good passes to your partner.

5. Peeper: Using a partner stand about ten feet apart from each other. The partner starting with the ball tosses it to his partner who passes the ball back to him. The partner then sets the ball back to the other partner, who in turn spikes the ball back to the other partner. (Passing – Setting – Hitting)

6. Defense: The coach needs a bunch of balls at his side, a line of players opposite him, and one "setter" off to the right side between the coach and players. The coach tosses the ball (he can spike or throw it hard too) at the first player in line who passes it to the setter. The player who passed the ball moves to the setter with the person behind him taking his place and the setter hands the ball to the coach.

7. Hitting: There is a receiver on the opposite side of the court, a line of outside hitters, a line of middle hitters, a line of right side hitters and the coach standing to the right of the middle hitters tossing a ball to the setter to set. Once the coach tosses the

ball to the setter, the setter sets it to the outside hitter to hit. The outside hitter then takes the place of the shagger who has shagged the outside hitters’ ball and the shagger will take the outside hitters place in any of the hitting lines.

8. Serving: Players spread themselves out across the back line and serve the ball to the other side. Both sides are serving at once so there are always balls coming over to grab and serve back. (This is a quick serving warm up)

Cool DownA proper cool down includes:

-Gentle exercises.

-Stretching.

-Re-fueling.

1. Gentle exercises: This could be a few easy laps around the gym which is the most common start to a cool down in volleyball. You can also add some easy ball tosses between partners or some other easy exercise. Whatever you choose it should facilitate bringing the heart rate down, not raising it and it should engage the muscles that you were using to play, but not strain them. (3 – 5 minutes)

2. Stretching: Make sure to stretch all the muscles you've used during play, which in volleyball is just about every muscle in the body. Be sure to spend a good several minutes on the quads, hamstrings, calf, shoulder and stomach (Because when you jump you stretch your stomach as well) muscles. Ideally you should stretch each muscle for 20-30 seconds two or three times each. (10 minutes will be great to prevent an injury)

3. Re-fueling: Make sure to drink lots of water and sports drink after your work out and eat something within that first hour after you finish because that is when the body is best at delivering the nutrients that your muscles really need.

Different volleyball strokes:

The six main strokes are serve, pass, set, attack, block and dig.

1. Serve: A player stands behind the inline and serves the ball, in an attempt to drive it into the opponent's court. His or her main objective is to make it land inside the court; it is also desirable to set the ball's direction, speed and acceleration so that it becomes difficult for the receiver to handle it properly.

2. Pass: Attempt by a team to properly handle the opponent's serve, or any form of attack. Proper handling includes not only preventing the ball from touching the court, but also making it reaches the position where the setter is standing quickly and precisely.

3. Set: The second contact that a team makes with the ball. The main goal of setting is to put the ball in the air in such a way that it can be driven by an attack into the opponent's court. The setter coordinates the offensive movements of a team, and is the player who ultimately decides which player will actually attack the ball.

4. Attack: Usually the third contact a team makes with the ball. The object of attacking is to handle the ball so that it lands on the opponent's court and cannot be defended. A player makes a series of steps (the "approach"), jumps, and swings at the ball.

5. Block: A block that is aimed at completely stopping an attack, thus making the ball remain in the opponent's court, is called offensive. A well-executed offensive block is performed by jumping and reaching to penetrate with one's arms and hands over the net and into the opponent's area. It requires anticipating the direction the ball will go once the attack takes place.

6. Dig: Ability to prevent the ball from touching one's court after a spike or attack, particularly a ball that is nearly touching the ground. In many aspects, this skill is similar to passing, or bumping: overhand dig and bump are also used to distinguish between defensive actions taken with fingertips or with joined arms.

Organization on the court

There are six players on each team. The teams are separated by a net. Each team is allowed six substitution players. The game starts when the captain from each team decides which side of the court they will play on, by the toss of a coin, which also determines who will serve (hit) the ball first. The point of the game is to keep the ball in the air. The ball can be played with any part of the body, with a maximum of three strokes a team.

The court is 60 feet long and 30 feet wide with the net stretched tightly in the middle. The height of the net is 7’ 4 1/8” for middle and high schools and college women, 8’ for college men.

The object of the game is to legally return the ball over the net in such a manner that the opponent’s team cannot make a legal return. The main causes of illegal plays are: holding, carrying, or lifting with the palm of the hands, four touches on one side, and two consecutive touches by one player. A regulation game is played with six players on the court. They are to rotate to serve in a clockwise direction when facing the net. The server will come from the right front position, serve, then play the right back position.