Volleyball Techniques and Training Systems
Essential Volleyball Techniques
The Past: Actions are the most important techniques in volleyball.
Forearm Pass
Touch Receive: Defenders practice this regularly after the opponent’s service or header.
Finger Pass
Setting: Usually the second touch, performed by the setter for placement.
The Spike
This spectacular technique is the most difficult to perform. The player must have great power and coordination, and cannot touch the net after the hit.
The Block
The defense against the spike. One, two, or three players move rapidly toward the ball and jump vertically with arms stretched, just as the spike takes place.
The Serve
Increasingly important in volleyball, the serve puts the ball in play.
- Service Below: The player faces the net and hits the ball below their waist.
- Side Service: The player stands sideways and throws the ball vertically, striking it away from the net.
- Tennis Service: The player faces the net and hits the ball similarly to a tennis serve. The ball is thrown in the air with one hand, while the other is prepared behind the head to hit at the highest point, forcefully extending the arm.
Defensive Techniques in Volleyball
Falls
Technical gestures made to keep the ball from touching the ground.
- Side Drop: Done to one side of the body. After moving, the player lies down, stretching the closest arm to the ball.
- Front Fall: Occurs when the ball is descending towards the player, who then dives to prevent it from touching the ground.
Volleyball Game Systems
Setters in Turn
Each player rotates to different positions. This system requires all players to know how to perform all volleyball actions.
1 Setter – 5 Spikers
One player only sets, while the rest are specialists in spiking.
2 Setters – 4 Spikers
There are four spikers and two specialists, called universal players, who master both setting and spiking. (Not to be confused with the universal player’s jersey, which is different; this is a game system name).
3 Setters – 3 Spikers
There are three setters and three spikers.
Defense Training or W (1-3-2)
One player is placed in the front zone and another five in the back zone for defense.
W System
The players form a semicircle. Defense is based on the most powerful spiker and target area.
Flexibility in Volleyball
The physical quality that enables us to perform movements to their full extent with one or more joints.
- Dynamic: When performing significant movements of one or various body parts.
- Static: The goal is to take a certain posture and maintain it for a period without appreciable movements.
It depends on:
- Joint Mobility: The range of motion an articulation can achieve.
- Muscle Relaxation and Stretching Capacity: The ability of muscles to stretch.
Flexibility Training Systems
- Dynamic System: To improve flexibility, requires significant movements of all or part of the body. Perform a general warm-up beforehand with progressive, wide, and relaxed movements. Exercise duration should not be under 30 seconds.
- Static System: No appreciable movement; maintain a certain posture.
- Static-Active System: The person applies force to move a little further, limited by flexibility.
- Stretching:
- Simple: 15 seconds.
- Evolved: +5-7 seconds of force.
- Passive-Static System: Helps us achieve the greatest degree of muscle stretching.
- Proprioceptive Neuromuscular Facilitation (PNF): Combination of other training methods: 15 seconds of passive stretching, 10 seconds of force in the opposite direction, and 10 seconds of static passive stretching.