HOLY TRINITY COLLEGE OF GENERAL SANTOS CITY
Bachelor of Physical Education
SC-EPS | Emergency Preparedness and Response Management | 5:30 – 6:30 PM
Name of Student: Cristobal, Klarinette
Turtal, Jennivie
Alido, Arianne Iris
Grade 11 Students
Let us pretend that we are going to teach a student the correct
position in receiving a ball in Volleyball.
WARM-UP
Warm up
Good Holy students! Before we will
proceed in the proper positioning
of receiving a ball in t volleyball,
let's first do a warm up to prepare
and condition your muscles and
body to avoid injuries.
 First is Jog forward +
backward - Jog lightly
forward and backward
from the base line to the
net two times. (you can
create your own base line
and net, if ever you are not
in the court)
 Second. Do a 10 arm
circles, start from small to
big circles. Do it forward
and backward.
 Third is Side to Side
Lunges. Step sideward.
Perform two side lunges in
both direction by pushing
your hips as far back and as
far down as possible. Then
turn and perform them
facing in the other
direction.
 Fourth. Walking Quad
Stretch Step forward with
one leg and then grab the
foot of the other leg with
both hands and bring your
heels as close to your butt
as possible. Hold each
stretch for 2 seconds. Fifth
GROUP WORK #1
SCENARIO
GUIDELINES/INSTRUCTIONS
Let's proceed on how to receive a ball and
its proper positions.
 Position yourself. Standing with
your legs about shoulder-width
apart and bending forward a little
is recommended. Your knees
should be slightly bent to allow
your legs to jump into action.
When approaching the ball, keep
your hands approximately a half-
foot apart and draw them
together as the ball approaches
you. Otherwise, getting into the
correct posture to hit the ball will
be difficult.
 2. Create a platform with your
arms. The most crucial step in
creating your platform is to
properly clasp your hands
together while having your arms
straight in front of you, just below
your waist, and your shoulders
arched. Clasp your hands in front
of you, side-by-side, with your
thumbs together. Do not
interlace your fingers, as this can
cause you to lose control of the
ball.
 3. Make use of your legs. Push
through the ball with your knees
and arms. Bending your knees
and using them to have power
and strength to your legs and gain
momentum to direct the ball can
be beneficial.
 4. Both arms should be used to
strike the ball. Make sure you're
in
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COOL-DOWN
Cool down
Next, let's do a cool down
exercises. Stretching can be used as
part of a cool down for volleyball
which will help restore the muscle
back to resting length, reduce
soreness, and enhance recovery for
the next volleyball workout. So,
1our cool down for today are static
stretching.
 Sitting Toe Touch
Sit with your torso vertical
and legs straight.
Lean forward and grab
your toes with your hands.
Slightly pull the toes
toward your upper body.
 2. Butterfly
Sit with your torso vertical.
Bend your knees and bring
the soles of your feet
together. Pull your feet
toward your body. Place
your hands on your feet
and elbows on your legs.
Pull your torso forward as
you push down on your
knees with your elbows.
 3. Straight Arms Behind
Back
Stand up and place both
your arms behind your
back interlocking your
fingers.
Extend your elbows fully.
Slowly raise your arms,
keeping your elbows
straight.
 is Shuttle sprint. Sprint
from the base line to the
half court line at 80-90
percent intensity. Perform
2-3 sprint.
 To finish the warm up,
perform jumping jacks for
10 counts. Stand upright
with your legs together,
arms at your sides. Bend
your knees slightly, and
jump into the air. As you
jump, spread your legs to
be about shoulder-width
apart. Stretch your arms
out and over your head.
Jump back to starting
position. And then repeat.
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a position where you can hit the
ball with both of your hands. You  4. Behind-Neck Stretch
won't be able to aim the ball Raise your arm up and
correctly if you don't do so, and place your hand behind
you might get fouled. When the your shoulder while flexing
ball comes at you from an your elbow. Grab your
unexpected angle, this might be a elbow with your other
little challenging, but it's always hand and pull your elbow
important to position yourself back behind your head.
such that the ball reaches your
arms with equal force so you can
aim and hit it properly.
 5. Make your way to the ball so it
lands perfectly in front of you.
You can bump the ball
backwards, but you must make
contact with the ball directly in
front of you. For best results, turn
your shoulders and front of your
body in the direction the ball is
coming from.