Volleyball: Techniques, Rules, and Training Essentials
Volleyball Regulations
Each team has 12 players, with 6 on the court during each game. To win, a team must secure 3 sets. A point and the right to serve are awarded when the opposing team allows the ball to go out of bounds or hit the ground within their court. As of September 1, 1925, a set requires a 2-point difference to win. If a set reaches a 24-24 tie, play continues until one team gains a 2-point advantage. When teams are tied at 2 sets each, a decisive set is played to 15 points, with a 2-point difference required to win. Rotation occurs clockwise each time a team gains a point.
Key Rules
- A maximum of 3 touches are allowed to return the ball.
- The ball can be played out of bounds if it has been touched by a teammate.
- Serves can be taken from anywhere behind the baseline.
- A player cannot touch the ball twice in succession.
- Holding the ball, touching the net, or crossing into the opponent’s court is prohibited.
- The order of rotation must be maintained.
Fundamental Volleyball Techniques
Forearm Pass
Used for receiving serves, returning spikes, and playing a defensive role. Position yourself under the ball with feet pointing towards the target. Keep arms at a 45-degree angle and legs bent. Execute the pass by extending your legs towards the ball while keeping your arms straight.
Finger Pass
Primarily used to set up the ball for a spike. It can also be used to receive a high ball or pass to an attacker if a forearm pass is not feasible. Position your feet as in the forearm pass. Bend your elbows at 90 degrees, placing your hands with palms facing up. Spread your fingers with thumbs towards your face, forming a triangle. Contact the ball with your fingertips.
Spike
A powerful offensive move. Approach with 2 or 3 steps, using the last step to plant your heel firmly. Lean back, then push off with both legs, raising your arms simultaneously. The jump should be vertical, avoiding contact with the net. Raise your dominant hand behind your head, with the elbow positioned higher than the shoulder. Strike the ball with the palm of your hand.
Block
A defensive action performed at the net. Position yourself in front of the net with bent arms, raising your hands to shoulder height, palms facing the net. Jump strongly as the spiker jumps, extending both arms vertically above the net. Keep your hands open and fingers rigid to form a block. Blocks can be active (offensive) or passive (defensive).
Serve
Underhand Serve
Stand with feet facing forward, legs bent, and the non-dominant foot slightly ahead. Hold the ball at waist height while drawing your serving arm back. Swing your arm forward and upward, striking the ball from underneath with the palm of your hand. Extend your legs simultaneously, keeping your arm straight and forward without crossing your body.
Tennis Serve (Overhand)
Stand with one foot in front of the other, with the non-dominant foot forward. Toss the ball upward in front of you. As the ball is in the air, arch your body backward, rotate your shoulders, and bring your serving hand behind your head. Extend your body to hit the ball, keeping your hand stiff and arm completely straight.
Reception Systems
Common formations include the semi-circle, 3-1-2, and 3-2-1 for both offense and defense.
Heart Rate and Physical Conditioning
Heart Rate Monitor
An electronic device used to measure heart rate. It is essential to know your resting heart rate and monitor its return to that value after exertion to ensure successful recovery.
Maximum Heart Rate (MHR)
Calculated as 220 minus age for men and 226 minus age for women. This value helps determine the level of effort required during exercise, such as moderate (50-60% of MHR), weight control (60-70% of MHR), aerobic threshold (70-80% of MHR), anaerobic threshold (80-90% of MHR), and red line (90-100% of MHR).
Pulse
A fundamental indicator of physical exertion intensity. Take your pulse before, during, and after exercise. It is a wave caused by the heart’s contraction as it circulates blood. The pulse can be taken at the carotid artery in the neck or the radial artery in the wrist using the index and middle fingers. Heart rate is measured in pulses per minute (ppm), typically counted for 15 seconds and multiplied by 4.
Hamstring Shortness
The hamstrings comprise three muscles: the semitendinosus, semimembranosus (inner), and biceps femoris (outer). They are located from the lower edge of the buttocks to the back of the knee. Maintaining hamstring flexibility is crucial for upright posture and preventing pain. The Straight Leg Raise (SLR) test assesses hamstring flexibility. An angle of 75 degrees is normal, under 70 degrees requires stretching, and less than 60 degrees may require medical attention. Prevent hamstring shortness by stretching after running or in a seated position with one knee bent and the other leg extended.
Training Program Planning
Include warm-up exercises, stretching, joint mobility, and general activation. Monitor your heart rate during and after exercise. Train at least three days a week for improvement. Stay well-hydrated, enjoy your workouts, watch your diet, and focus on proper running technique, including heel-to-toe movement and breathing every 2 or 3 steps. Maintain relaxed muscles. A sample 7-week progression could involve increasing training duration: 6, 8, 12, 16, 20, 24, and 30 minutes.
Training
A set of regular physical practices aimed at improving performance. Objectives include maintaining motivation and preventing injuries. Training types include sports fitness, technical, and tactical training. Training is divided into stages.
Maintenance
Done to maintain fitness or engage in physical activity for fun or competition without reaching peak performance.
Fitness Training
Focuses on training motor skills, including strength (maximum and explosive), endurance (aerobic, anaerobic, mixed), speed (reaction, mobility), and flexibility (usually localized). These capabilities determine an individual’s fitness level and can be improved.
They can be:
- Conditional (related to metabolic processes)
- Coordinators (related to the nervous system)
Exercise Load
Defined by volume (workload) expressed in meters, kilograms, minutes, or repetitions, and intensity (quality of work) indicated by speed of execution and difficulty.
Recovery
Can be complete (returning to the initial state) or incomplete (starting before full recovery). It can also be categorized by heart rate (long or short) and type: active (with exercises) or passive (rest).
Fatigue
A transient state resulting from stress, causing decreased functional capacity, discomfort, and pain. It is overcome by sleep.
Performance
Depends on genetic and environmental factors, as well as training. Proper training, following general principles, can lead to gradual and healthy physical improvement. Selye’s Law states that applying an appropriate training load leads to improved performance. Schultz’s Law states that increasing the load does not always improve performance. Maintaining fitness requires consistent loads, while improvement requires increased loads.