LESSONS 10 – FINALS
Routine physical activity is key in building endurance. In turn, endurance
TEAM SPORTS
✓ A team sport includes any sport where individuals are organized into
opposing teams which compete to win. Team members act together
towards a shared objective. This can be done in a number of ways such
as outscoring the opposing team. Team members set goals, make
decisions, communicate, manage conflict, and solve problems in a
supportive, trusting atmosphere in order to accomplish their objectives.
6 Reasons Why Team Sports Are Good for Your Health
✓ It feels good to be part of a team. Now, researchers have found that it’s
also a boost to your overall health and well-being. Team sports not only
help you get in shape and stay that way, but also are a great way to
connect with people from different backgrounds and become part of a
large community. Now, several studies have revealed other holistic
benefits of participating in team sports.
1. Team sports reduce obesity and increase overall health.
With obesity at an all-time high, it is essential to participate in physical
activities, especially if you spend most of your day sitting at a desk. You
should get at least 150 minutes of moderate-intensity exercise or 75
minutes of vigorous-intensity exercise each week, which helps avoid such
chronic diseases as diabetes, arthritis and heart disease.
2. Athletes who train with a team are healthier.
Not only does being part of a team give you access to health
professionals, but also provides a built-in support system that can rally
around you when you are pursuing specific health goals. It seems that
teamwork is a good tool for improving an athlete’s overall health.
3. Being part of a team enhances self- image.
If you feel good about how you look, it may help you feel good about
who you are. Athletes who participate in club sports exhibit improved
self-esteem. They also report fewer depressive symptoms, in part
because of the positive social interactions that team sports create.
4. Competition improves endurance.
builds cardiac strength. Additionally, exercise builds bone density and
increases muscle mass — all of which contribute to optimal health.
5. Team sports increase long-term happiness.
Athletes who play team sports are healthier — and more satisfied with life.
One study found that physical activity (specifically playing sports) had a
significant influence on the life satisfaction of participants. Part of this may
be that being a part of a team gives athletes a sense of belonging. The social
interaction produces strong feelings of self- identity, which increase
happiness.
6. Team sports make you smarter.
Athletes often have higher GPAs than non- athletes, and one study found
that 97 percent of team athletes graduated from high school — which is 10
percent more than students who did not participate in team sports.
Volleyball
➢ game played by two teams, usually of six players on a side, in which the
players use their hands to bat a ball back and forth over a high net, trying
to make the ball touch the court within the opponents’ playing area
before it can be returned. To prevent this a player on the opposing team
bats the ball up and toward a teammate before it touches the court
surface—that teammate may then volley it back across the net or bat it
to a third teammate who volleys it across the net. A team is allowed only
three touches of the ball before it must be returned over the net.
History
• Volleyball was invented in 1895 by William G. Morgan, physical director of
the Young Men’s Christian Association (YMCA) in Holyoke, Massachusetts.
• Morgan called the sport “mintonette,” until a professor from Springfield
College in Massachusetts noted the volleying nature of play and proposed
the name of “volleyball.”
• The original rules were written by Morgan and printed in the first edition
of the Official Handbook of the Athletic League of the Young Men’s Christian
Associations of North America (1897).
• In 1916 rules were issued jointly by the YMCA and the National Collegiate
Athletic Association (NCAA).
• The first nationwide tournament in the United States was conducted by
the National YMCA Physical Education Committee in New York City in 1922.
• Volleyball was introduced into Europe by American troops during World
War I,
• International volleyball competition began in 1913 with the first Far East
Games, in Manila.
Basic Skills in Volleyball
The six basic volleyball skills are:
• passing
• setting
• spiking
• blocking
• digging
• serving
Develop this basic volleyball skills will make you success in playing this game.
• Passing is often thought of as the most important skill in volleyball. If you
are unable to pass the serve, your team won't be in a position to score a
point.
• Setting is used to receive a teammate's pass in order that the play may
continue by passing the ball overhead to an attacker. It involves striking
the ball with the finger pads briefly placed at the forehead and extending
the arms to the hitting target as you follow through.
• Spiking is the act of scoring a point by slamming the ball over the net into
the opposing court effectively and aggressively. The method used in
volleyball spiking is quite similar to the acts of slam dunking in basketball
and smashing in tennis.
• Blocking is a skill in volleyball used to prevent the opponent from a
successful attack hit. A block technique is used to deflect the ball coming
from an attacker. The blocker is trying to block the ball back into the
opponent's court.
• Digging is a pass of a hard-driven ball from the other team. Your arm
position and platform stay the same, just like a pass. The distinction is
that the ball is struck in a downward trajectory and comes from a high
height above the net. The ball is often below the height of the net and
travels from a distance of 30 feet when being passed.
• Serve. The first contact that starts every rally is called a “serve”. The
player who serves is called the “server”. Usually a server uses one, open
hand to swing overhead and send the ball over the net from behind the
end line. Players with less expertise may serve with a closed fist while
underhand.
Game Rules
➢ Not knowing the basic volleyball rules can be a frustrating experience
whether you're a player, coach, or just a fan. Whether you're a coach,
athlete, parent, fan, or just a recreational player, it's a good idea to be
familiar with the basic volleyball rules
Basic Volleyball Rules for Playing the Game
• 6 players on a team, 3 on the front row and 3 on the back row
• 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 a serve.
• A ball hitting a boundary line is "in".
• A ball is "out" if it hits...
- an antennae,
- the floor completely outside the court,
- any of the net or cables outside the antennae,
- the referee stand or pole,
- the ceiling above a non-playable area
• It is legal to contact the ball with any part of a players body
• It is illegal to catch, hold, or throw the ball.
• If two or more players contact the ball at the same time, it is considered
one play and either player involved may make the next contact (provided
the next contact isn't the teams 4th hit)
• A player can not block or attack a serve from on or inside the 10 foot line
• After the serve, front line players may switch positions at the net
• At higher competition, the officiating crew may be made up of two refs,
line judges, scorer, and an assistant scorer.
The following are some basic volleyball rules for violations. The result of a
violation is a point for the opponent.
• When serving, stepping on or across the service line as you make contact
with the serve
• Failure to serve the ball over the net successfully
• Contacting the ball illegally (lifting, carrying, throwing, etc. )
• Touching the net with any part of the body while the ball is in play.
Exception: If the ball is driven into the net with such force that it causes the
net to contact an opposing player, no foul will be called, and the ball shall
continue to be in play.
• When blocking a ball coming from the opponent’s court, contacting the
ball when reaching over the net is a violation if both:
1) your opponent hasn't used 3 contacts AND
2) they have a player there to make a play on the ball
• When attacking a ball coming from the opponent’s court, contacting the
ball when reaching over the net is a violation if the ball hasn't yet broken
the vertical plane of the net.
• Crossing the court centerline with any part of your body. Exception: if it's
the hand or foot, the entire hand or entire foot must cross for it to be a
violation.
• Serving out of order.
• Back row player blocking (deflecting a ball coming from their opponent),
when at the moment of contact the back row player is near the net and has
part of his/her body above the top of the net (an illegal block).
• Back row player attacking a ball inside the front zone ( the area inside the
10 foot line), when at the moment of contact the ball is completely above
the net (an illegal attack).
7 tips to massively improve your volleyball skills
1. Improve your physical fitness -Jump-rope is one way of strengthening the
upper and lower body muscles as well as increasing cardiovascular health.
2. Practicing Serve -The practice of serving types like underhand, floater,
jump, and topspin can help to improve the “ace” serve.
3. Perfecting Passes - Concentration development for watching the serving
height, ball trajectory and speed, team member position, and the ball float
is the most important aspect of improving team coordination and
developing into a dependable player.
4. Try slow-motion training -Slow-motion training can help you to increase
the awareness and agility of your mind on the volleyball court.
5. Learning to Block -Training for the proper position of fingers and wrists,
court penetration, and body posture while blocking can help you to become
an efficient player.
6. Training on Power Hits - Shoulder and arm exercises like dumbbell arm
swing, military-press, and pushups can help to practice power hitting.
7. Dynamic Position Shifting - To be an efficient volleyball player, it is
important to practice playing from all the positions from being a right-side
hitter, setter; middle blocker, opposite and outside hitter to being a Libero.
LESSON 11: FINALS
Officials & Their Duties in Volleyball

Referees

➢ The referee is the individual at the center of the court, dressed in black
and white stripes. A referee’s duties include signaling when a rally begins
and ends. The referee is responsible for officially recognizing team
requests, substitutions, time-outs and communicating with the coaches
at the appropriate times. There are often multiple referees in a match,
according to the Strength and Power for Volleyball website.

Officials & Their Duties in Volleyball

Scorekeeper

➢ The scorekeeper creates official records of volleyball games. Before play

begins, the scorekeeper records team and player information. Once the
game begins, scorekeepers not only track points, but also player
substitutions, sanctions and time-outs. The scorekeeper keeps an eye on
the individual serving the ball to track the rotation and notify referees of
potential lapses. At the close of the game, the scorekeeper records the
final score of the game.

Officials & Their Duties in Volleyball

Assistant Scorekeeper

➢ The assistant scorekeeper or libero tracker is responsible for updating the

scoreboard and keeping an eye on the libero. The libero tracking duty was
added in 1999. These individual records changes in the libero rotation,
notifying referees when problems occur in the rotation.

Officials & Their Duties in Volleyball

Line Judges

➢ There are usually two line judges, one at either end of the court, usually
in opposite corners. Line judges work with the referees, signaling to assist
in making judgment calls. These officials often use flags to signal when a
ball is in or out, hits the antennae of the net, or when the server commits
a foot fault, or steps outside the line as they serve
Volleyball officials at the school, club, national, and international level for
matches all have officials responsible for refereeing the match, keeping score
and watching the court during rallies to observe, moderate and determine
which of the two teams wins and making sure both teams compete fairly by
following official volleyball rules.