Volleyball Beginner Resources

Volleyball Drills for Beginners

Volleyball Beginner Resources

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How to avoid injuries in playing volleyball

    The best way to clear injuries is not to get them in the 1st place. Obviously, this is a somewhat persuasive statement, but few things get less sympathy than bluster on crutches. There are plenty of things that can be done to help prevent injuries.

    Good playing surface: Sand is the safest, followed by wooden sprung gym floor – never play on bare concrete. Gym floors should be dry and clean – both sweat and dust allow feet to slide which causes sprains.
    Safe Posts: Padding is available to cover metal posts. If anchor ropes are used to hold the post make sure everyone understands that the area around them is out of bounds.
    Good volleyball: for their first few sessions low sting balls are available for the beginners that need them. Unless you’re trying to put them off for life, don’t use soccer balls.
    Personal safety equipment: Shoes with good grip and not built up too high, knee pads, and for the girls: a sports bra and hip pads if you dive around a lot. Beginners that bruise easily may also benefit from elasticated support bandage on the wrists or long sleeves.
    Jewellery: Snagging an earring in the net does not happen often, but it’s impressive when it does. Angular rings and watches can cause nasty scratches, and watches will bruise the wrists during digs (forearm pass)
    Glasses: Sports goggles, shatter resistant lenses and contact lenses all provide better protection than regular glasses.
    Fit:. Be fit enough to play / train at your level. As well as providing strength, muscles are also shock absorbers and help stabilize joints
    Tiredness: general illness insufficient sleep and lack of fitness are examples of states where you’re unlikely to be sufficiently lucid to be safe on court. Not only unsafe for yourself but even worse – unsafe for the other players there.

  • Light warm-up and stretching: cold, stiff muscles tend to get pulled, warm muscles are faster. Warming up stimulates the production of synovial fluid, which helps lubricate and cushion joints. Note: the warm-up prepares the body before more intense exercise, if the warm-up starts off too vigorously, you’ll be damaging un-prepared, cold muscles and joints during the warm-up itself. If you want to do fitness training in the session then do it some time after the warm up but not instead of the warm up
  • Ground control: Make sure that bags, clothes etc don’t spread from the edges of the gym into the playing area, and that unattended balls don’t drift behind players.
  • Safe drills: Some exercises, drills and ‘plays’ result in many injuries, there’s always an adequate, safer alternative.
  • Understand the sport:, if you know the likely trajectories of the ball and the players you’re less likely to end up in unsafe positions.
  • Avoid the net line: The rule that allows you to put most of your foot over the centre line should have been removed years ago. An ankle sprained by landing on someone else’s foot often takes longer to heal than a broken bone. (One week on crutches and a 8-12 week recovery is typical) Train yourself not to get so close to the net when you hit. Start a bit further back and to reach forward more when you block. Campaign for a ‘no foot on the line rule’. Beware the stray feet of beginners and basketball players!

Volleyball Coaching Tips

Coaching is a challenging job, but it also is a rewarding one. One of the greatest challenges is communicating with your players about what they did wrong. It’s never easy to address this issue. The following are some examples of how to address your players after they’ve made a good or bad play.

Follow these few simple coaching tips for volleyball to keep your players involved and having so much fun they barely even notice they’re improving their skills at the same time.

Making warm-ups

One of the biggest complaints that always heard from players following volleyball practice was that warm-ups were dull and boring. While we all know that warming up is a crucial element of exercise, it doesn’t mean it has to be all running laps and stretching. So listened to your players and made a brainstorming list of alternate means of warming up, both before practice and games.

Freeze tag

Designate one person as “it” whose job it is to run around and tag everyone. Once tagged, a player becomes frozen to the spot where they were tagged and they are to stand with their legs wide apart. In order to unfreeze someone, you must dive between their legs. If the player who is “it” can successfully tag and freeze everyone, then they are declared victorious. This exercise is also great because it gets players working on their dives when unfreezing others.

Dodge ball

Start by dividing your team into 2 groups who stand on opposite sides of the playing area. Use a basketball court, with the center line as the dividing line between the teams. Each team is given a ball with the goal of hitting as many members of the opposing team as they can.

As a volleyball coach, you’ll be called upon to do the following:

  • Provide a safe physical environment.
    Playing volleyball holds an inherent risk, but as a coach you’re responsible for regularly inspecting the practice and competition courts.
  • Communicate in a positive way.
    Your communication involves not only players, but also parents and volleyball referees. Communicate in a positive way and show that you have the best interest of the players at heart.
  • Teach the tactics and skills of volleyball.
    Making practices game like is especially important for youth volleyball.
  • Teach the rules of volleyball.
    Understanding the rules makes playing the game much easier. You’ll also have an advantage over your opponent if you know what they don’t.
  • Direct players in competition.
    This includes determining starting line ups and a substitution plan. Also, making tactical decisions during the game and communicating with opposing coaches and players.
  • Help your players become fit to play volleyball.
    You want your players to develop the right conditioning for volleyball so they can play the game safely and successfully. Players should also understand the value of fitness and enjoy conditioning for volleyball.
  • Help young people develop character.
    Character development includes learning caring, honesty, respect, and responsibility. It’s best to teach these values to players and demonstrate and encourage behaviors that express these values at all times.

These are your responsibilities as a coach. But coaching becomes even more complicated when you have a child on the team. If this is the case, you’ll have to think about both roles of coach and parent and how these relate to one another.

What is the difference between indoor volleyball and outdoor volleyball?

As this goes without saying, the main difference between outdoor volleyball and indoor volleyball are the locations in which the games are played; outdoor volleyball being played on a beach court, and indoor volleyball being played on an indoor court. While indoor volleyball requires 6 athletes with fixed positions from each team on the court at one time, outdoor volleyball (specifically beach volleyball) only requires 2, in most instances of competitive play. Other differences occur in areas such as the court


Outdoor: Each match will be a best of three rally-scoring sets. 
Each match will be a best of five rally-scoring sets.

The first two sets are played to 21 points. The third set is played to 15.
Indoor: The first four sets are played to 25. The fifth set is played to 15.

Sand courts are 16 meters by 8 meters.
Indoor: Indoor courts are 18 meters by 9 meters.

A side change will take place every seven points in the first two sets and every five points in the third set. The side change will be direct without delay.
Indoor: A side change will occur after every game. In the fifth game, a side change occurs after one team gets to eight points.

It is not permitted to double contact the first ball if the ball is not hard-driven and if “finger action” is used. It is possible (but unlikely) that a serve could officially be “set” by the receiving team; however, this contact is judged with the same inspection as a normal set. 
It is now legal to double-contact any first team contact. To legally double a first ball when using finger action, you have to be defending a hard-driven attack. That means you are not receiving a serve. It also means you are defending an opponent’s attack on a ball that is moving fast enough that the referee can judge that you didn’t have time to play the ball any other way.

Setting has to be perpendicular to your body. An exception is made if a teammate accidentally sets a ball over the net. 
There are no rules against it, as long as it not a carry or a throw.

Tipping is illegal. Fingers can’t be used to tip a ball over the net. Palms, heel of the hand, locked straight fingers, gnarled fingers or the back of the hand can be used to dink the ball over for short shots. 
Fingers may be used to tip; hand should be above your head to avoid a carry or throw over the net.

Outdoor and Indoor:
Teams must have a two-point advantage to win a set, and no point cap will be used.

Some Volleyball Terminologies

Here are the most use terms in playing volleyball:

ASSIST – Passing or setting the ball to a teammate who attacks the ball for a kill. The typical assist is a set, but generally, any ball delivered by one player to a second player to allow that second player to make a kill is an assist.

ATTACK – A broad term that can mean many different things. This term is used to describe the offensive plan or pattern with which a team attempts to score a point.

BLOCK – The first line of defense where one or more players successfully terminate a rally or play in their favor by stopping the ball from traveling over the net.

BUMP – The use of the forearm to pass or set the ball in an underhand manner.

CENTER LINE – The boundary that runs under the net and divides the court into two equal playing areas.

DIG – The act of successfully receiving a ball. Almost always, the dig refers to the act of recovering an attacked ball close to the court floor.
DOUBLE BLOCK – Two players working in unison to intercept a ball at the net.
FOUL – A violation of the rules that was called by a referee. If the referees don’t call it, you get away with it. No different from any other sport.
FREE BALL – A ball that is delivered over the net to the opposing team in a non-threatening manner because the ball was hit more like a pass rather than a spike.
HIT – To offensive strike to the ball in an effort to terminate the rally for a side out or point. The hit can be either an overhand or underhand shot so long as the hit is made to terminate the rally.

JUMP SERVE – One of the most feared serves in all of volleyball when executed consistently, the jump serve involves the server tossing the ball up and making contact with the ball as it falls by jumping up in the air.
LIBERO – a player, who can be substituted into a game freely in the back row for defensive purposes, i.e., digging, and passing. Required to wear a striking and different color jersey, the libero is prohibited from serving or attacking the ball.
PASS – The act of receiving and delivering the ball to the setter. Technically, a pass is made by joining the arms from the elbows to the wrists and making contact with the ball on the forearms in an underhand motion to direct the ball to the setter. The pass is considered the most important fundamental element of volleyball.

ROTATION – The collective clockwise movement of players on a team around their side of the court following a side out. Each rotation determines the identity of the server.

SERVE – The act by one player to put the ball into play. The serving player is usually identified by the current rotation. When serving, the player must be located in a designated area behind the back line.

SETTER (S) – The position on a team who is considered the leader and “quarterback”, who is normally responsible for delivering the ball to one of the other players for an attack attempt. In the past, setters were usually shorter and were not expected to contribute to blocking and the team’s offensive production.

Substitution – Allows one player to replace another player already on the court. Each team is allowed 15 substitutions per game. Each player is allowed an unlimited number of entries.

Volleyball Hand Signals

Hand Signals in playing outdoor (beach volleyball) and indoor volleyball:

Basic hand signals for outdoor (beach) volleyball:

Signaling 1
Signaling one finger with your left hand means you’re going to block line on the right side hitter.
Signaling 2
Likewise, signaling two fingers means you’re going to block angle.
Signaling a fist
A fist means you aren’t planning to block. For example, as the attacker is being set, the blocker pulls off the net to help out with defense.
Signaling an open hand
An open hand usually means the blocker is going to take the ball. This strategy is risky because the defender isn’t going to know where the blocker is going to block. The blocker basically guesses where the hitter is going to hit at the last second. If the blocker knows the the hitter well, this strategy is also effective for “baiting” the hitter into hitting into your block.
Signaling with the thumb
The thumbs are used to show your partner which player you’d like them to serve to.

Indoor Volleyball Hand Signals

1) Point

Raise arm on side of team earning a point, extend forefinger.

2) Ball Came to Rest

With bent elbow, rise from waist to chest level. Make the signal on the side of the team that committed the fault. Then indicate player that committed the fault.

3) Double Fault, Re-serve, Play over

Hold fists close together at chest, thumbs extended.

4) Side Out.

Extend the arm toward team that will serve, with palm perpendicular to the floor.

5) Double Hit

Raise arm, extend forefinger and middle finger. Make the signal on the side of the team that committed the fault.

6) Illegal Block or Screen

Raise both arms, elbows bent, palms facing forward. Then indicate player who committed the fault.

7) Ball “In” or Crossing Under Net, Foot Fault

Point the front zone (between attack line and center line) with open hand, palm facing net. Make the signal on the side of the team that committed the fault.

8) Crossing Center Line

Point a center line with open hand, palm facing net. Make the signal on the side of the team that committed the fault.

9) Player Out of Position, Wrong Server

Make clockwise circular motion with index finger. Then indicate player(s) committing the fault

10) Ball “Out,” Player Illegally on Adjacent Court

Raise arms vertically and parallel, bent at elbow, palms facing body. Then indicate player committing the fault.

11) Served Ball Fails to Cross Net, Player Touches Net

Touch net with open palm. Use arm closest to team committing the fault. Then indicate player touching the net.

12) Time-Out

Form hands in the shape of a “T.” Then indicate the team making the request.

13) Ball “Out” After Contact by a Player

Hold one arm vertically with palm forward. Brush fingertips with other palm held horizontally

14) Back Row Attack, Attack of Serve

Make forward swinging motion with forearm. Then indicate player committing the fault.

15) Substitution

Rotate fists around each other in circular motion. Then indicate team making the request.

16) Four Hits

Raise arm with palm facing forward. With thumb across palm, extend remaining fingers. Then indicate player committing the fault.

17) Illegal Attack or Block Over the Net

Hold hand above chest, palm down. Then indicate player committing the fault.

18) End of Game or Match

Cross forearms across chest, open palms on shoulders.

19) Initiation of Service

Extend arm toward server with elbow bent. With palm down, move hand toward forehead in beckoning motion.

Win! Win! with these Volleyball Top Tips

Volleyball is an Olympic team sport in which two teams of 6 players are separated by a net. Each team tries to score points by grounding a ball on the other team’s court under organized rules.  This article focuses on competitive indoor volleyball tips; variations of volleyball have developed,

Tips on Blockings

  • Keep your eyes open at all times. It’s not easy, but it’s important.
  • If you miss, work hard to pick up the flight of the ball as quickly as possible after it goes by. This will tell you what your next move should be.
  • Make sure to pike, push the ball forward and down, so it is less likely to dribble down in front of you.
  • Keep your hands ball-width apart, it’s like having a third hand up there!
  • Know your opposing hitters. Call them out to your teammates, for their information and your own.
  • The farther outside the ball is set, the more likely it is to be hit angle. Stay home and cover the angle, rather than following the hitter outside.

Tips on Serving

  • A simple float serving technique can score you aces. Simply toss the ball so that your hand contacts directly on the serve.
  • Although you won’t be able to have complete control over its action, contacting the stem makes the ball behave erratically in the air. That erratic motion makes it harder for your opponent to pass, thus scoring you more aces.

Tips on Passing

  • Whenever you are called upon to pass, you must first get into position, which means getting the ball between your knees, and contacting it at about zipper level.
  • Then, you must bend your knees. Don’t bend at the waist. Bending at the knees allows you to keep your eyes up, so you can see what’s going on.

Tips on Spiking

  • Right from the beginning, making a proper approach is the key to becoming a great spikier. So think about making your beginning players, and those players who can’t seem to get it together later on, do air spikes everyday as part of their warm up routine.
  • Have them get back to the 10´ line, make their 2 or 3 step approach, depending upon which approach style you prefer, and go through the entire motion, including a high reach and follow through.
  • Every day, their bodies will begin to develop a muscle memory of the proper execution of the approach, and players will begin to experience more success.

Volleyball Trainings are Important

Volleyball is a sport that involves a number of distinct strength training and conditioning considerations. As with sports such as cricket, running, and slow pitch softball, any healthy person can participate in a game of volleyball. Being a sport played in a disciplined fashion with a limited number of contacts acceptable with the ball when delivered across the net, with no physical contact allowed between the participants. It is not necessarily physically demanding in terms of action, as there are significant rest intervals between each point scored in a game.

The techniques involved in successful volleyball play are built on repetitive drills and the recreation of various game situations to polish a combination of physical and mental skills. The distinct skills of bumping, blocking, setting, spiking, digging, and receiving the ball are those practiced at every volleyball training session.

Volleyball Training Section

Volleyball players have exceptional lower body power and perform well in the vertical jump test .Power in the legs is needed to jump explosively off the ground in order to spike, block, set and dive.

The repetitive nature of jumping movements makes power endurance an important outcome of training and the length of games and sets places a significant demand on strength endurance. Power and strength endurance are more important than aerobic endurance, although at elite levels, volleyball players have moderate to high values for aerobic power

A well-designed volleyball training program will also help to reduce the frequency and severity of injury in volleyball players despite being a non-contact sport, a three study found that volleyball is the eighth most injury prone sport in the age group 14 to 20 years.

The articles below cover various volleyball training components useful to players at all levels. You will find sample programs for improving explosive power, your vertical jump and speed and agility – all specific to the game.

The Sport-Specific Approach to Strength Training Programs
Strength training lays the foundation for successful performance in many of the athletic movements natural in volleyball. Strength training must be specific to the sport though, so the traditional “3 sets of 10 reps” is not very effective…

Here is the step-by-step process of developing a sport-specific strength training plan – one that meets the demanding nature of volleyball…

Power Training for Athletes
Volleyball players must possess good upper and lower body power.

Plyometric Training for Sport-Specific Power
Plyometrics is ideally suited to a volleyball training program. It can help to convert general strength training into a more volleyball-specific level of fitness. Used properly, plyometrics can increase a player’s vertical jump, speed around the court and smashing power…

Core Strength Conditioning For Athletes
Core strength allows the body to work synergistically as a single unit. A well-conditioned core is essential for all athletes…

Speed & Agility Drills
Agility exercises can be incorporated into number of training programs across a variety of sports. Easy to set up and requiring little or no equipment…

Flexibility Exercises
Increased flexibility may reduce the risk of certain injuries. It may also allow a volleyball player to move with greater dexterity and finesse…

Volleyball as a sport: the effects of playing Volleyball

Volleyball is a team sport that involves two teams hitting a ball over a net in a variety of dangerous ways.

Three hits are allowed on each side, making way for exciting strategies, setups and spikes! It also means that the team aspect of volleyball is dominant: you’ve got to work together to have any hope of being good.

Most players start out just trying to get the knack of “digging” and getting the ball back. Once these skills are mastered, the game offers so much more as setting, spiking and blocking come to the fore in a fast, exciting game.

Volleyball is popular throughout the world. Over 800 million people play one of the many varieties of the game, and with good reason: it’s great fun to play and exciting to watch.

In playing volleyball, there is always having a benefits and disadvantages we can get on this. Like others sport we can’t get over on escaping some trouble. Here are some advantages and disadvantages that the articles contain due to volleyball.


1.)  It is the best exercise; because it burns fats. It can burn fat.

2.)  Learning to work as a team as volleyball is a team sport. Also you are learning to work together. You also get to know people and get to move around the country play volleyball so you get to go different places.

3.)  Teaches you the importance of proper technique and having to master it is a necessity rather than a fundamental thought.

4.)  It develops my self -confidence and self- discipline which is the most important.

A Beginner’s Guide to Volleyball Drills

If you don’t boast an associate and are drilling on your own, there are still a lot of things you be able to accomplish if you have a ball and a wall.  Service training is quicker if you comprise an associate, however you can acquire a lot of service training in if you are on a courtyard by yourself or just utilizing a wall, handball courts an extraordinary for this.  Escaping the video camera can truly help out develop your serve, centering particularly on your timing, striking the ball at the height of its curve and the peak of your hop.

An excellent training if you require pass exercise and don’t have an associate is to perform vertical sets.  These can be completed mutually standing or on your back, be trained to manage the ball and have it go up straight over your head is the objective.  Wall sets and blocks teach you to be in the right place to not touch the net throughout the game.

Footwork is tremendously essential, the same as balance and alertness.  You will comprise numerous imaginative actions in volleyball and hence performing several variety of working out or drill that develops; this will better improve your sport. Executing “crossovers” or “zig zags” where you travel tangentially first traveling the left foot over the right then vice versa is important for this.

One more excellent training is “shuffles” this is essentially they technique you move about your feet throughout a game, approximately similar to a dance step, right foot right, left foot right up to the other foot and back again.

Tip Top Passing

Avoiding the inclination to “palm” the ball, this passing drill instructs sportspersons to pass from their fingertips. Sportspersons must work through an associate, passing from side to side in a moderate manner. Athletes should concentrate on receiving and returning the ball completely with the fingertips, not letting their palms to build contact with the ball. If an athlete makes “palm” the ball, they have to complete an additional commotion, such as 20 sit-ups.

Bump in Place

This bumping drill educates sportspersons where to set the ball on their forearms. This is     a single person drill however can be moved into a contest if the coach desires to perceive who can strike the longest.

Bleacher Jump

This vertical jumping exercise allows sportspersons build up muscle plus obedience. At the edge of the bleacher stairs, athletes position on the floor. They hop from the ground to the first step on the bench, waiting there for as small time as probable. Athletes then bounce back to the floor and repeat, concentrating on clean, controlled jumps and general height.

With very similar place on their forearms, athletes ought to toil on constantly striking the ball; this will maintain the ball from flying in one way or another. The ball should be hit as several times as probable with no allowing it fall. The person who keeps it in the air the longest wins!