Volleyball
Federation (FIVB) was recognized as the official
Volleyball is one of the most popular, competitive, and
successful recreational sports in the world.
Volleyball is a competitive sport. volleyball is an
Olympic sport in which two teams hit the ball back and
forth, separated by a high net, each team tries to score
against one another governed by organized rules.
- game played by two teams, usually of six players on
a side.
- 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.
- Volleyball was invented in 1895 by William G.
Morgan, physical director of the Young Men’s
Christian Association (YMCA) in Holyoke,
Massachusetts.
- It was designed as an indoor sport for businessmen
who found the new game of basketball too vigorous.
- 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).
- wide appeal for both sexes in schools, playgrounds,
the armed forces, and other org in the US, and was
intro to other countries.
WILLIAM G. MORGAN
Young Men’s Christian Association (YMCA) Physical
Education Director
February 9, 1895 , in Holyoke, Massachusetts (US)
created a new game called Mintonette
designed the game to be a combination of basketball,
baseball, tennis and handball with less body contact.
DR.ALFRED THOMPSON HALSTED
Change mintonette to “volley ball” due of the
demonstration of the game – noticeable is the
volleyball nature of the ball back and forth.
❑ In France on 1947 International Volleyball
governing body of volleyball.
❑ This body formulated for implementation of all
rules of the game volleyball.
❑ Lausanne, Switzerland became its headquarters.
The first volleyball Olympics was held at Tokyo Japan.
Volleyball in the Philippines
• 1910 - Informal Volleyball began in the
Philippines.
• Elwood S. Brown, Physical Director of YMCA
introduced it in the Philippines.
• Filipino borrowed tennis net and tied it in between
the coconut tree approximately 6’6” high.
• There is no formal rule , games were on verbal
agreement .
• There is no limit in hitting the ball as long as they
can sent it back to the opponent.
• 1916 - Philippines created “spike” and it was
called a “Filipino bomb.”
• July 4, 1961 – founded the PAVA, Philippine
Amateur Volleyball Association. It is also the time
volleyball has just been introduced to the
Philippines athletes.
• 2006 – pava to philippine volleyball federation
(Pvf).
BASIC SKILLS IN VOLLEYBALL
1. Serve - it is the attempt to drive the ball into the
opponent’s court.
2. Pass - the ability to prevent the ball from touching
one’s court by bumping or passing the ball.
3. Dig - the attempt by a team to properly handle the
opponent’s serve or any form of attack.
4. Set- a tactical skill in which a ball is directed to a
point where a player can spike it in the opponent’s
court.
5. Spike - an act of scoring the ball over the net into
the opposing court effectively and aggressively.
6. Block - an action taken by players by standing or
jumping at the front of the net to stop or alter an
opponent’s attack
BASIC RULES OF VOLLEYBALL
Players in the Team:
• Team has 6 players on the court.
• 3 players are front row players and 3 of them are back
row players.
• Team is allowed to use a libero player (back row
player, defensive specialist) who wears a different
color shirt. Contacts:
• Each team is allowed to have maximum of three
touches before hitting the ball over the net.
(EXCEPTION: block does not count as a touch)
• Same player cannot hit the ball twice in a row
(EXCEPTION I: block doesn’t count a touch.)
Back Row Attack:
• Back row players cannot attack the ball front row. If
they attack, they have to perform the jump behind the
attack line (10 feet line, 3 meter line).
• IMPORTANT! The ball has to be completely
above the net for it to be an illegal attack
Antennas:
• It is ALLOWED to play the ball off the net. It is a fault,
if the ball contacts net outside antennas.
• The ball has to travel between the antennas (or the
imagined extensions of them) when flying to the other
side of the net
In or Out?
• Referee calls the ball “IN”, if any part of it hits the
lines. (Imagine the ball is painted. If the ball left a mark
that touches the lines, the ball is judged IN)
Ball is ruled OUT, if:
• the ball lands outside the boundary lines (without
touching the opponent)
• The ball hits the antenna
• any of the net or cables outside the antennas
• a referee stand or poles or the ceiling
(EXPECTION: in high school, club or college
volleyball in United States it is allowed to play after
ball hits the ceiling)
Contacting the Ball:
• Players are NOT allowed to catch, hold or throw the
ball.
• Players are NOT allowed to hit or block the
opponents serve.
• Attacking ball which is coming over the net is
ILLEGAL, if it has NOT broken the plane of the net. In
other words, the player is ALLOWED to swing the ball
when it breaks the plane of the net.
Recently changed basic volleyball rules
Let Serve: Let serve is allowed. In other words, the
ball can touch the net on the serve.
Points: A point is followed after each serve. (Earlier
you had a chance to get a point only after your own
serve).
Libero: One of the back row players can be
substituted to a libero who is a back row specialist with
unlimited subs. The libero can enter and exit the game
between each serve without coach requesting a sub.
Serve: (1) Server is allowed to serve the ball any place
behind the backline. (Earlier there was a serving area
in the corner of the court)
Contacting the Ball: Players are ALLOWED to
double hit the ball on the first contact, for example
when they 1) serve receive, or 2) dig the ball
(Since this rule change passing overhead has become
commonly used method to pass the ball. Earlier it was
often called a false hit, double hit)
Kicking: It is LEGAL to hit the ball with any part of the
body, the foot and leg included. (Earlier it was a
mistake to kick the ball.)
Volleyball Rules Violations
• The back row player performs the attack front row. (It
is ILLEGAL for the back row player to step on the
attack line when hitting.)
• The back row player blocks the ball. (The player
having any part of the body above the net and touching
the ball.)
• The player double contacts the ball when setting the
ball (you CAN NOT double hit the ball when setting it)
• Player touches the net while the ball is in the play
(EXCEPTION: if the ball is hit the net and it pushes the
net to the opposing player)
• Stepping on the back line when serving the ball.
• Reaching over the net to block the ball is ALLOWED,
if the other side as used all the three touches. It is a
FALSE, if opposing team has not used all the touches
(and there is somebody trying to make a play there.
4. Facilities and Equipment
a. Ball (Synthetic and Leather)
FIVB regulations state that the ball must be spherical,
made of leather or synthetic leather, have a
circumference of 65–67 cm, a weight of 260–280 g
and an inside pressure of 0.30–0.325 kg/cm2.
b. Net and Posts and Antennae
Net - 1 meter long and 9.5 to 10 meter long (with 25 to
50cm on each side of the side bands). The top of the
net is 2.43 m (7 ft 11 11⁄16 in) above the center of the
court for men's competition, and 2.24 m (7 ft 4 3⁄16 in) for women's competition.
Post - it is the stand that supports the net that is placed at the distanced of 0.50 to 1.00m outside the side line.
They are 2.55m high and preferably adjustable.

c. Court Dimension d. Player position and rotation

volleyball court is 9 m × 18 m (29.5 ft × 59.1 ft), divided into equal square halves by a net with a width of one
meter (39.4 in). The top of the net is 2.43 m (7 ft 11 11⁄16 in) above the center of the court for men's competition,
and 2.24 m (7 ft 4 3⁄16 in) for women's competition, varied for veterans and junior competitions.

Scoresheet – it is the scoring material where record of the match like line-ups, points earned, serving order,
substitutions, charged time outs, time/place/title of the match, and signature of the officiating officials and captain
ball of both teams are officially recorded for documentation and references

Antenna - are flexible

rods, 1.80 m long and
10mm in diameter with
red-white stripes that
are on the net to mark
the out-of-bound area,
made of fibre glass or
similar material.
Side vertical markers
these are canvass tape
5cm wide attached at
the end of the net just
above and aligned with
the side lines.
Playing area terminologies
Attack Area - is also known as restricted area in the
court that is marked between the centerline and
restricted line wherein spiking is executed.
Attack Line – is a line which limits play of spiking that
lies three meters away from the centerline.
Back court – is also known as back area measures 6
meters away from the restricted area back to end line.
Back Area – is also known as back court.
Boundary lines – are side and tend lines that limit the
playing court into 9 x 18 meters.
Centerline – is 5 cm-line that divides the court into
two (2) equal areas that is located directly under the
net.
Front Court – is also known as attack area or
restricted area that measures 3 meters away from the
centerline.
End Lines – are lines that limit the length of the
playing court, 9 meters in width.
Restricted line – is a line which prohibits the back
players to participate in spiking or blocking that drawn
3 meters away from the centerline.
Service area – is an area in which the service must be
made. It is located at the right back corner outside of
each court.
Service lines – are lines that limit the service area.
Stepping on these lines are prohibited.
Side lines – are lines that limit the width of the playing
area, 18 meters in length.
THE OFFICIALS OF THE GAME
Referee – has the over -all control and authority in the
conduct of the game. He can be viewed across the top
of the net making him possible to see all areas of the
court and all moves of the players.
Umpire – is also known as a second referee who
assists the referee and is positioned on the floor
opposite the referee. He is also accountable in
decision making and ruling the game.
Scorer Scorekeeper – is the official responsible in
keeping the accurate information from the scores to all
other needed information about the game.
Linemen – positioned at the end corner of the court
carefully watch out the exact landing point of the ball
whether in or out of bounds of the court.
Contact of the ball
Contacted ball – is the act of touching or delivering
the ball through hitting or receiving it with any part of
the body above the waist.
Dig – is the act recovering a hard driven ball from the
opponent by the defensive player or team.
Dig pass – is the underhand pass using the forearm
to hit the ball.
Double hit – is the act of touching the ball more than
once with any part of the body.
Held ball – refers to the act when the ball comes to
rest momentarily in the hands or any part of the body
above the waist more than 1/10th of a second.
Holding – is an act of contacting the ball with a
momentary rest on any part of the player’s body above
the waist other than 1/10th of a second. It may be
scooping, lifting, pushing, carrying, or throwing.
Lifting – is an act of contacting the ball when it rests
momentarily in the player’s arm and hands in a lifting
position.
Pass – is an act of delivering the ball to either a
teammate or to the opponent’s court.
Pushing – is an act of contacting the ball when it is
pushed, where the hand or arm goes with the ball
momentarily.
Scooping – is an act contacting the ball when it rolls
in the player’s arm.
SERVICE- is the act of putting the ball in play by a
player who delivers the ball from the service area
sending it over the net into the opponent’s court.
SET- is the act of delivering the ball above and near
the net in preparing, the spiker to hitting the ball.
Set pass – refers to the ball passed in the air for a
teammate’s kill attack that it will descend near the net
usually the second pass to the series.
Short or low set – is a set made by very low in height
and directly in front of the set-up man; also used for
Chinese kill.
Spiking and blocking
Area block - is a block that covers a specified area
against all tracks.
Attack - is the hard driven ball hit above the net by an
offensive player.
Attack block - is a block that attempts to attack the
ball and is not limited to cut off the specified area.
Block - is an act of attempting to stop or intercept the
ball above the net which aims to prevent the ball to
enter into the team's court.
Soft block is a block whose purpose is to deflect the
ball up in the air to set it into a teammate.
Checked ball is a ball deflected from the blocker's
hand usually the last touched.
Fielding the ball is retrieving or recovering the ball on
volley or spike from the opponent, frequently after it
has been blocked.
Hard block is an attempt on the part of the defensive
team to stop the ball forcibly back to their opponent's
court.
Reach over or over reach is an act of crossing the
arms above and across the net before an opponent
touches the ball within his court.
Spiked ball is a ball that is hit by force over the net.
Fake spike is an act of approaching the net and
executing a spiking motion to confuse the defensive
team.
Technical terminologies
Ball in play is the period from the time ball is served
until a fault has been committed by any of the players
in the game.
Charge time out is the break or rest requested by
coaches intended for playing style instructions to the
players.
Courtesy hand shake is done at the center of the
court before the match as an act of sportsmanship and
courtesy to the opponent.
Coed game is a game event jointly participated by
men and women.
Cross court refers to the diagonal exchange of the
ball to the opponent's court.
Crossing (at the center line) is an act of crossing and
touching the opponent's court either by mistake or
intention.
Dead Ball is officially declared by the whistle of the
officiating official when a violation in the transfer of
giving the pitch has been committed to the opponent's
court.
Defense is the act of the team who is not in
possession or not in service of the ball to get the ball
and not commit error for point/score purposes.
Double fault is a simultaneous error between the
two opposing teams.
Down the line refers to the hit or spike or the ball
falling directly on the line at the side of the court. The
point goes to the team which strikes the ball.
Five minutes rest is the period given to opposing
teams when the fifth set is needed after four rounds of
the game or when there is a tie.
Foot fault is a foul committed by a server stepping on
the side or end lines during the service.
Forfeited game is a decision proclaimed when
players do not reach the minimum number of six
players to play the game, late or non-appearance of
the team for the game, or walk out or non-confirmation
of the players to the decision of the referees.
Formation is the arrangement or alignment of the
players either on offense or defense.
Game (or set) is termination of a set or inning after a
team has scored 25 points or an advantage of two
points is earned to terminate the play.
Game over is a term used to indicate that the match
has ended either by 2 out of 3 or 3 out of 5 sets.
Game point is the point gained by the team leading to
the termination of the set or game.
Good ball is the ball landing within the boundary limit
of the court of the opponent which they fail to get,
thereby a considered fault. It is known as good shot for
the server.
Libero is a defensive specialist player in a team.
Line ball is a good ball, ball hitting, or landing on the
boundary lines of the opponent's court.
Match refers to the number of games or sets
completed in a contest usually 2 out of 3 or 3 out of 5
sets.
Offense is a term used when the team is in possession
of the ball or a serving team who makes the point.
Out of bounds is the ball that hits or touches any
surface of the floor outside the court; ball that touches
the ceiling during indoor game; touches the antennae;
or does not pass over the net limited by an antenna.
Play can be preliminary action or follow up movements
or contacting the ball to regain equilibrium. Spiking
and blocking constitute a single play. Players are the
athletes playing inside the playing court.
Point is called when the serving team successfully
played the ball or when the receiving team failed to
return the ball to the serving team.
Ready position is the position in the court assumed
by all players as quickly as possible after the ball
crosses into the opponent's court.
Red card flash is the disqualification called by the
referee to any member of a team preventing the
player's privilege to continue to play.
Referee's time out is the term used when a referee or
any official stops the play for valid reason usually not
charged to any team.
Rotation is the shifting of players in a clockwise
shifting movement of the players done in every service
of the ball.
Screening is the attempt by players of the serving
team to hide or screen or conceal the server.
Serving order is the arrangement of service to be
done by the players according to the list entered in the
score sheet and to the position indicated in court.
Substitution is the act of switching or changing • Try to hold each stretch for 10 seconds.
players from the playing court. • Do not bounce while stretching.
Switch is the act of changing positions immediately • Stretch slowly to the point of tension; you should
after a service is made, i.e., a front line player going to never feel pain.
the back line area or vice-versa.
• Focus on your breathing while stretching.
Three-minute rest is a grace period given by the
• Select stretches that work all major muscle groups
referee in order to assess injury of a player and his
physical condition to continue playing the game. Neck Stretching
Toss coin is the act of choosing the right to serve or
choose the side of the court to play usually done every
beginning of the first and fifth game/set.
Touch the net is the act of unintentional touching the
net or its rope by any part of the body or the clothes.
Two-minute rest is the period allowed to players to
rest after a set is completed.
Weak area is the area on the court which is either
conceded or retrieved difficult to move in due to light
or space.
Yellow card flash is the first warning given to a
player/coach/ manager by the referee reminding them
of the technical fault committed.
5. Warm Up, Stretching and Cooldown
A good warm up pre-workout is something most
people skip, but science says you should make time
for it. If rolling your ankle or tweaking your shoulder is
not your goal, stretching your muscles and joints can
make a big difference in injury prevention and sports
performance.
Warm – Up It is very important to perform a proper
warm up before any type of physical activity. The
purpose of a warm up is to prevent injury by increasing
C. Dynamic warm-up
the body’s core and muscle temperature. Warm
muscles increase the rate of energy production which • Arm circles (forward and backward) (10 reps)
increases reflexes and lowers the time it takes to • Toe touches (R&L) (10 reps)
• Hip rotations (like stepping over a fence) (10 reps)
contract a muscle.
• Bodyweight squats (10 reps)
Stretching keeps the muscles flexible, strong, and • Lunges (10 reps)
healthy, and we need that flexibility to maintain a range
of motion in the joints. Without it, the muscles shorten
and become tight. Then, when you call on the muscles
for activity, they are weak and unable to extend all the
way. That puts you at risk for joint pain, strains, and
muscle damage.

Routine Warm-up,Stretching and Cool Down exerc

A. Warm-up for cardio
1. Jumping Jacks for 10 sec.
2. Step sideward back and forth for 10 sec
3. Jogging in place for 30 sec.
4. High knee jog for 10 sec
B. To stretch safely, do the following static
stretching guide: