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PHYSICAL EDUCATION
GEPEHEF 2
(Wednesday: 1:00 pm – 3:00pm)

GROUP 2

LEADER:
Hasigan, Freud Audrey F.

MEMBERS:
Almazan, Jayvee Q.
Casimero, Enrique
Domingo, Neo
Galicia, John Jeriel
Grageda, Daricell
Gruta, Manuel Jr.
Nantes, Jennie Mae
Pacao, Jefrey
Quiming, Andrian
Sarmiento, Rafael Angelo
Villanueva, Denise Margarette

INSTRUCTOR
Christopher Balcoba

July 2021
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TABLE OF CONTENTS

Cover Page 1

Table of Contents 2

Warm Up Exercise 3

Six Basic Skills of Volleyball 4

Programs 7
(For Spiking, Setting, Blocking, Passing and Digging)

Basic Volleyball Rules for Playing the Game 8

Equipment and Facilities in Volleyball. 10

Cool Down Exercise 15

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WARM UP EXERCISE

8 COUNTS
1 SET

LOWER BODY ROTATE

HEAD
Counterclockwise & clockwise
Counterclockwise & clockwise

STANDING BALANCE
ARM STRECHING
Left and Right Foot
Left and Right Arms

STANDING BALANCE BACK

ARM SWING
Left and Right Foot
Left and Right Arms
STANDING BALANCE ANKLE
ROTATE
BEHIND-NECK STRECH Counterclockwise & clockwise
Left and Right Arms STANDING BALANCE MOVING
FORWARD
Left and Right Foot
ARM ROTATE
STANDING REACHING THE FOOT
Counterclockwise & clockwise
Left and Right Foot
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BASIC SKILLS OF VOLLEYBALL

Basic Volleyball Skills The six basic volleyball skills are passing, setting, spiking, blocking, digging,
and serving.

1. Passing is often thought of as the most important skill in volleyball. If you can't pass
the serve, then you won't ever put your team in a position to score a point.

2. Serving the importance of serving is often undervalued. Many coaches don't teach
players to serve aggressive and use this opportunity to give the team an advantage for
scoring points.
Overhead Serve Jump serve
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Underhand serve

3. Blocking is perhaps the least taught skill in volleyball. Players can get away with
poor blocking skills because not blocking isn't going to hurt the team as much as
being poor at executing other skills in volleyball.

4. Digging is another skill that isn't focused on quite as much as most skills in volleyball
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5. Setter The setter position is considered to be the most important position in

volleyball. The setter basically runs the team offense.

6. Spiking the Spiking the spike is performed by moving the arm in a way such that you
angle the ball to land on the ground of your opponent's side of the court.
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PROGRAMS
ALL SET IS 8 COUNTS
2 SETS

PROGRAM: SPIKING

 Clippings (Steady Position)

 Spike Motion
 SINGLE ARM PASSING
 Wall spiking
(Steady Position Left and right)

 SINGLE ARM PASSING

PROGRAM: SETTING
(Through the wall Left and right)
 Down Setting
 Stand Setting  PASSING TO YOUR SELF
 Wall Setting
(Passing through the wall with the steady
position)

PROGRAM: BLOCKINGS

 Single Blocking PROGRAM: DIGGING DRILLS

 Right Side Blocking
 Left Side Blocking
PROGRAM: PASSING DRILLS
8 counts / 2 set per drills
 PASSING
(Passing through the wall)
 PASSING
8 counts / 2 set per drills
 PROPER POSOTION
(Left and Right Arms)
 PROPER POSOTION
(Left and Right Foots)
 PROPER POSOTION
(Combination of Arms and Foots)
 SINGLE ARM DIGGING
(Left and Right Arms)

 PROPER EXECUTION OF FOUR

DRILL
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Basic Volleyball Rules for Playing the Game

The Serve
 Server must serve from behind the restraining line (end line) until after contact.
 Ball may be served underhand or overhand.
 Ball must be clearly visible to opponents before serve.
 Served ball may graze the net and drop to the other side for point.
 First game serve is determined by a volley, each subsequent game shall be served by the
previous game loser.
 Serve must be returned by a bumo only. No setting or attacking a serve.
Scoring
 Rally scoring will be used.
 There will be a point scored on every score of the ball.
 Offense will score on a defense miss or out of bounds hit.
 Defense will score on an offensive miss, out of bounds hit, or serve into the net.
 Game will be played to 25 points.
 Must win by 2 points.
Rotation
 Team will rotate each time they win the serve.
 Players shall rotate in a clockwise manner.
 There shall 4-6 players on each side.
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Playing the Game (Volley)

 Maximum of three hits per side.

 Player may not hit the ball twice in succession (A block is not considered a hit ).
 Ball may be played off the net during a volley and on serve.
 A ball touching a boundary line is good
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Basic Equipment and Facilities Used in Volleyball

Volleyball Court Dimensions

The Volleyball court is 60 feet by 30 feet in total. The net in placed in the center of the
court, making each side of the net 30 feet by 30 feet.

The Ball

The standard volleyball is made of leather or synthetic leather, weighs between 9 and 10 ounces
and has a circumference of 25.6 to 26.4 inches. The ball has a rubber bladder and can be one
color or a combination of colors. Synthetic leather is lighter and is fine for beginner players.
Junior volleyballs for children 12 years old and younger weigh between 7 and 8 ounces.
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The Net and Court

The outdoor volleyball court measures 18 x 9 m, surrounded by a free zone that is 2 meters wide
on all sides. The minimum playing space for U.S. volleyball competitions is 7 meters. The
volleyball net is 32 feet long by 3 feet wide. For women, the net should be 7 feet, 4 1/8 inches
high. For men, the net should be 7 feet, 11 5/8 inches high. U.S. regulation volleyball playing
surfaces must be flat and not present any hazards to the players.
Lines

The playing court is marked by two sidelines and two end lines. All lines must be 2 inches wide
and must be created with a light color that is easy to discern from the playing court. An attack
line should be placed three meters from the center line. The center line divides the court into two
9 x 9 meter courts.
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Posts and Cables

The volleyball net structure is held together with metal cables and posts. Posts are placed 0.5 to
1.0 meter outside the sidelines and 2.55 meters high. Posts should be round, smooth and padded,
to prevent injury to the players should they dive or crash into them. Metal wires and cables may
need to be covered if it is determined that they present a danger to the players.
Antenna and Side Bands

Antenna are flexible rods that are 1.8 meters long made of fiberglass, fastened at the outer edge
of each side band. Side bands are two white bands attached vertically to the net and placed above
each side-line
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Knee pads

Knee pads should be sturdy enough to protect your knees from falls, slides and dives, but flexible
enough to allow you to bend comfortably. Your volleyball knee pads must be made of fabric that
breathes and manages moisture. Good quality pads have a gel or foam shock-absorbing material
that will cover and protect your patella. It is best to purchase your pads from a reliable sporting
goods store that will allow you to try them on. If you have difficulty finding the right fit, have
the store professional measure you and order custom-fit pads. Popular volleyball knee pad brands
include Asics, Mizuno, adidas, Nike and Mikasa.
Shoes

Arch and ankle support is key when choosing a volleyball shoe. Mizuno, Asics and Nike are just
a few of the popular brands of volleyball shoes, which are lightweight, allowing you to be faster
on your feet, as well as bearing good shock absorption on your toes. Volleyball shoes also
provide for better lateral movement than typical running or cross-training shoes.
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Clothing and Jewellery

All clothing should be lightweight to allow

maximum flexibility and breath-ability, as well as made of a material that absorbs sweat and
keeps skin dry. Spandex shorts are a good option, as they are flexible, light and absorb odor.
Socks, while not required, absorb sweat and prevent blisters. Jewellery is not permitted in
volleyball, with the exception of smooth wedding bands. Glasses must be worn with a strap to
keep them secure.
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COOL DOWN
16 COUNTS
1 SET

 ARM STRETCHING
Straight above the head
Straight below the head
Straight behind the back

 SIDE BEND WITH STRAIGHT ARM

Left and Right

 BEHIND THE NECK ARM STRETCHING

Left and Right

 SITTING TOE TOUCH (ALTERNATIVE)

Both two toe

 SIDE QUADRICEPS STRETCH

Left and Right

 SEMI STRADDLE (ALTERNATIVE)

Left and Right

 BUTTER FLY
Bending two foot and make stretch