PATHFIT-4: RECREATION

 PREPARING YOUR BODY FOR VOLLEYBALL ACTIVITIES.

 BASIC POSITIONS AND MOVEMENT PATTERNS OF THE GAME.

 THE WARM-UP ACTIVITIES -

The warm-up exercises are aimed at increasing the core muscle temperature in order to
prepare the body and the mind for the intended volleyball activities. It also provides
insurance against injury and soreness. Your warm-up should be low intensity, and last around 5
minutes.

Cooper (2000) recommends that the first goal is to select and complete a set of exercise that
gets your muscles warmed-up and ready for the game. Your warm-up exercises might include
the use of some exercise machines, slow exercise with your legs such as brisk walking,
marching in place, and climbing stairs in a gym or jumping jacks or a volleyball specific warm-
up.

 VOLLEYBAL DYNAMIC WARM-UP

1. Lunge elbow tuck with hamstring stretch

Type of warmup: Core, balance, dynamic stretch

Purpose: This is the perfect all-in-one exercise. Stretch the hips, wake up the ankles, prepare
the posterior chain to fire (glutes, hamstrings, lower leg), open up the mid-back region for
rotation and stretch the hamstrings.

2. High knee hug

Type of warmup: Balance

Purpose: This volleyball warmup stretches hip flexors and adds a balance training component
for the opposing ankle.

3. High knees

Type of warmup: Balance

Purpose: High knees is a plyometric exercise that prepares the lower body for eventual
explosive activity (i.e. jumping). Players also benefit from single-leg balance training.

4. High knees laterally

Type of warmup: Balance

Purpose: Similar to high knees, this volleyball warmup focuses on pushing muscles in the legs
to prepare your body for explosive lateral activity
5. Sumo squat

Type of warmup: Dynamic stretch

Purpose: This volleyball stretch opens up hips and gets the body through a range of motion
low-medium volleyball positions. – Reden

 VOLLEYBALL SPECIFIC WARM-UP:

1. Partner Ball Exchange Exercise: Starting on the end line of the court with one volleyball,
you run forward as quickly as possible in a medium body posture (easy stride, knees bent so
they are ahead of the feet, and shoulders forward ahead of the knees) to the attack line, placing
the ball on line. Turn and run back to the end line, tagging your partner. The partner runs to the
attack line, picks up the ball, and returns to the end line, handling the ball to you. Continue the
same running pattern going to the centerline, the attack line on the opposite court, and the
opposite end line. The entire sequence should be repeated 3 times.

2. Court Perimeter Exercise: Start at the right back corner of the court and run to the net in a
medium body posture. When arriving at the net, use sliding steps to move along the net,
executing four block jumps. At the left sideline, backpedal to the end line. At the end line, move
to the starting position by using the cross step (cross foot 1 in front of foot 2, step with foot 2 in
the direction you are moving and continue to repeat this sequence) with the crossing action in
front of your feet only. Repeat all this 3 times.

3. Ball Slamming/Bouncing Exercise. Get a partner and have one ball for the drill. Take
distance approximately 10 feet away and facing your partner. With the ball held by both hands
over your head, start bouncing it diagonally downwards towards your partner. The partner
catches the ball and then bounces it back to you following the same procedure. As the bouncing
drill progresses, you can increase the power by slamming the ball diagonally to the floor towards
your partner emphasizing height rather than distance. Repeat the sequence for at least 5 times.
-Mark Justin

 THE FLEXIBILITY EXERCISES

Flexibility or stretching exercise should be performed before actual volleyball skill practice.
Activities must be designed and selected to increase the range of motion (ROM) of the body
joints involved in the performance of volleyball skills. Slow or static stretches are recommended
to prevent muscle injuries. This is done by holding the stretched position of a certain body parts
15-30 seconds. The routine must include stretches for the entire body, but special attention to
hip, low back, hamstring and quadriceps muscles.

1. Shoulder Stretch (Rhomboids and Deltoids)

 Gently pull your elbow across your chest

2. Back and Arm Stretch (Triceps, Latissimus Dorsi and Deltoids)

 Pull your elbow behind your head and hips facing forward.

3. Calf Stretch (Gastrocnemius)

 Extend one leg behind you; keep that heel on the floor. Lean forward using a wall to
maintain your balance.

4. Quadricep Stretch (Quadriceps)

 Lift your heel and hold your foot with one hand. Press your heel

5. Inner Thigh Stretch (Hip Adductors)

 Put the bottoms of your feet together. Press your knees towards the floor.

6. Hamstring Stretch (Hamstring)

 Position your legs as shown and bend forward from your hips. Be sure to keep your back
straight.

7. Lower Back and Hip Stretch (Erector Spinae and Gluteals)

 Pull each knee to your chest separately. Then pull both knees to your chest at the same
time.- Paul

VOLLEYBALL BASIC POSITIONS.

There are six positions on a volleyball court, and each position serves a unique role in the
success of the team. Just like other competitive teams, you need to depend on each player to
not only do their job but do their job well. Volleyball is extremely fast-paced and requires serious
athletic ability. Depending on your skill-set and which aspect of the game you excel in the most,
you can determine which of these six positions you will play. In today’s blog, Hoover Met
Complex will break down each of these volleyball play positions.

 Setter

The setter is the main contributor to the offense of the volleyball team. One of the
requirements of the setter is having a delicate touch to set the ball perfectly for one of the
attacking players. Communication is extremely important for the setter because they need to
get the rest of the players on the same page. Without the setter, there wouldn’t be hard spikes
or technical ball movement.

 Outside Hitter

The outside hitter is also known as the left-side hitter and is the lead attacker in the
offensive strategy. To be a successful outsider hitter, you must be able to jump high, be quick
on your feet, and be ready to adapt to different situations. The volleyball won’t always be placed
where the outsider hitter would like, so they need to be prepared for hits from a variety of
places.

 Opposite Hitter

Also known as the right-side hitter, these players need to be a perfect balance of both
offense and defense. They will also get many opportunities to hit the volleyball, so similar to
the outside hitter, jumping ability is vital. The main difference that sets the opposite hitter apart
is their defensive responsibility. Being able to receive the serve from the opposing team is just
one of the many requirements of this specialized position.

 Middle Blocker

The middle blocker, sometimes known as the middle hitter, is the tallest player on the
volleyball team. Their main role for the team is being the first line of defense against the
opposing team’s hits. The middle blocker needs to read the other team’s attackers to quickly
raise his or her arms above the net in a blocking attempt. However, this is not a defense-only
position. The middle blocker will have chances for quick points throughout the set.

 Libero

The libero can become confusing for non-volleyball players. They can only play on the back
row of the court, and because of this, are the ideal person to receive a hit from the
opposite team. There are set rules the libero needs to follow, such as not attacking the ball at
the net, playing a set for an attacker from the front, and more. You can always tell a libero apart
from the rest of the team because they wear a different colored jersey.

 Defensive Specialist
The thing that sets the defensive specialist apart from other volleyball positions is their ability to
substitute out any player on the court. This will count against the team’s total of 12
substitutions. The defensive specialist traditionally focuses on ball control and passing and
works well with the libero.

 Serving Specialist (aka SS)

A serving specialist is a player who subs in just to serve. These players typically have a very
tough or very consistent serve, and they come in for a player who is less strong behind the
service line, but otherwise very valuable to have on the court as an offensive or defensive
threat. - Mikoy

BASIC BODY POSITIONS & MOVEMENT PATTERNS IN VOLLEYBALL

Vierra et. al (1989) and LeBoeuf (2008) emphasize that the ability to move and make contact
with the ball effectively is a key component of volleyball. The students need to understand and
practice high, medium and low.

It is extremely important to use the correct stance or body posture for the skill you are
about to perform. By having the correct one, you can execute the desired skill effectively
and efficiently. Key pointers in the preparation, execution and follow-through phases are
hereby outlined.

MOVEMENT PATTERN

1. High Posture

The high position is basically used for serving, setting and the starting position for blocking.

 Key pointers during Preparation Phase

⚫ Feet shoulder width apart

a. Side-by-side for blocking

b. Stride position for other skills

⚫ Weight is evenly distributed on the balls of the

⚫ feet Knees are slightly bent

 Key pointers during Execution Phase

⚫ Keep same level throughout movement

 Key pointers during Follow-Through Phase

⚫ Eyes always follow ball to target

⚫ Regain position quickly for next play

2. Medium Posture

The medium position is the most important position because it is used most of the time during
the game-during the serve reception, the overhead pass, and the starting position for the spike.

 Key pointers during Preparation Phase

⚫ Body leans forward with the knees in front of the feet, the shoulder in front of the knees

⚫ Knees in front of heel

⚫ Shoulders in front of knees

⚫ Hands and arms are above knees held away from the body

⚫ Arms parallel to the thighs

 Key pointers during Execution Phase

⚫ Maintain body position

⚫ Hands are not joined during movement

⚫ Knees and hips face target

⚫ When players moves in this position, the stopping action is completed with a shuffle-step

 Key points during Follow-Through

⚫ Eyes follow the ball

⚫ Weight transfer toward target

3. Low Posture

The low position is used during digging and all forms of individual defense, such as the
sprawl and the roll.
  Key pointers during Preparation Phase

⚫ Knees bent more than 90 degrees

⚫ Body weight is forward

 Key pointers during the Execution Phase

⚫ Get to the ball before play before attempting to play it

⚫ Play the ball, then hit the floor Contact floor with most padded area of body

 Key pointers during the Follow-Through Phase

⚫ Eyes follow ball to target

⚫ Recover for next play

Body posture should be practiced so that they become natural movements to each student.
You will eventually automatically assume the correct body posture for the skill you anticipate
- MAYKEL

Movement Pattern Drills and Exercises.-

In order to familiarize and master the different body positions, the following drills are suggested.

1. Mirror Drill. The leader stands in front, facing the other players. All players are in the
medium body posture. The leader moves forward, backward, left or right in stationary jogging
position upon the signal of the instructor/coach's whistle. Students must follow the leader.
Maintain the medium body posture throughout the drill for at least 60 seconds per set. Complete
three sets with 30 seconds rest in between set.

2. Forward and Backward Drill. Stand in the medium body posture on the attack line,
facing the net. With a step-hop, move forward, touch the centerline with your foot and move
back to the attack line.

3. Block and Roll Drill. Stand at the net in a high body posture, your elbows bent and close to
body, your hands in front of your shoulders. Jump; reach over the net, then quickly withdraw
your hands, attempting no to touch the net. Return to the floor in a low body posture, sit and roll
onto your back, and quickly return to the starting position.
4. Low to Floor Sit Drill. Begin at the center of the court facing the net in a low body posture,
your hands touching the floor. Maintaining the low posture, slide to the right sideline. At the
sideline, take a big step to the side, sit on the floor, then stand and quickly return to the starting
position. Repeat this movement to the left. Continue this drill, alternating right and left. -VANNE

Rotations in Volleyball

In volleyball, there are usually two rotational plays.

 5-1 Rotational Play

5 hitters, 1 setter, in this rotation, a setter can create more
plays to score a point. He/she can choose if he/she give
the set or ball to OH, MB or OS or in the backrow or pipe
attack.

 4-2 Rotational Play

4 hitters, 2 setters, in this rotation, 2 setters
are implemented, one setter can set in the
front row while the other one can set in the
back row. In this case, a setter can also be a
spiker, if one setter is in the front row, the
other setter that is in the back row can be the
setter. 4-2 widely considered the simplest
rotation to implement. - Ian
References:
https://hoovermetcomplex.com/back-to-basics-volleyball-player-positions/
https://www.theartofcoachingvolleyball.com/20-dynamic-volleyball-warmup-exercises-with-
marie-zidek/
Physical Education 4: Team Sports- ANTONIO CALICDAN, ROBERT G. SISON, RENE D.
CACHO, JUNE C. ALPEZ, MELANIE B. CORONONGAN, ARLENE B. KON-EK