PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)

Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

Lesson title: Volleyball Basic Skills Materials:

Lesson Objectives Activity sheet, athletic attire, volleyball
At the end of the module, students will be able to: equipment’s
1. Know the Warm – up of Volleyball.
2. Know the five Player Specialization of Volleyball. References:
https://www.strength-and-power-for-
volleyball.com/volleyball-dynamic-
flexibility.html

Productivity Tip: Welcome back to school! It’s difficult to plan your personal time if you don’t
know how you’re spending it. Tracking your hours is an important step toward better time
management. Start by breaking down a major project into manageable individual tasks.
A. LESSON PREVIEW/REVIEW
Introduction

Welcome to Lesson 4!! Per routine, we’ll spend about 20 minutes learning about a sport, and the rest of the
session playing the sport as part of your physical fitness routine. Read the information carefully to learn
more about volleyball.

B. MAIN LESSON
Activity 1: Context and Notes
Direction: Read and understand carefully the discussion below. Use your pens or highlighters to take down notes.

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

Warm Up Exercises for Volleyball

Dynamic Flexibility Training

Warm up exercises for volleyball matches help players get ready to play. Teams often use dynamic flexibility stretches
as a sport specific warm up before each match in long tournaments. Dynamic flexibility exercises such as hand-walks
and forward lunges improve the long-term mobility and flexibility of your muscles.

Sport-Specific Flexibility
Warm up exercises for volleyball and dynamic flexibility work are necessary for teaching your body to move more
safely, efficiently, and powerfully. You simply can't get the job done by performing static stretches alone.

Warm Up Exercises for Volleyball Increases Explosive Power

Dynamic exercises stretch your muscles actively and awaken your nervous system.

The muscle's stretch reflex is activated during dynamic flexibility training. The stretch reflex is an important component
of jump training or plyometrics.

The purpose of plyometrics is basically to quickly stretch a muscle then contract it right away in order to utilize the
muscles reflexive response to the stretch.

Dynamic Flexibility Warm Up Exercises for Volleyball

Forward Hand Walks
Hands walks are a great total body dynamic stretch exercise for
volleyball.

Purpose:
To build stability and mobility at the shoulders while lengthening
your hamstrings, calves, and low back muscles.

Starting Position:
Stand with your legs straight and your hands on the floor.

Action:
While keeping your abs braced and your legs straight, walk your
hands out. While still keeping your legs straight, walk your feet
taking small steps back up to your hands.

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

Forward Lunge Walks

Lunges are one of the best warm up exercises for volleyball. Volleyball players that aren't familiar with this
movement will likely experience an unfamiliar soreness. Lunges work the long adductor muscles, the
muscles that run down the inside part of the thigh.

Purpose:
To stretch the front side of the hips while warming up all the leg hip
extensors.

Starting Position:
Stand up straight with your hands behind your head.

Action:
Take a large step forward and bring your back knee to about 3 inches
off the ground. Push through the heel of the back foot to bring your
back foot up even with your front foot. Repeat the lunge with the
opposite foot.

Straight-leg Deadlift Walk

This is a great dynamic hamstring stretch. This flexibility exercise is very much like the one-arm one-leg
deadlift total body exercise.

Purpose:
To improve hamstring flexibility and balance along with dynamic stabilization at the hips and core.

Starting Position:
Stand with arms straight out to your sides, thumbs pointing up while balancing on one foot.

Action:
Bend forward at the waist and lift your back foot up keeping the leg straight while maintaining good posture.
The front leg should be slightly bent to help with balance. Bring your upper body back up and leg down at
the same time.

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

Walking Quad Stretch

Dynamically stretching the quads

and hip flexors.

Purpose:

To dynamically stretch the quadriceps and hip flexors while also

training balance.
Starting Position:
Stand up straight.

Action:
While bracing your core, grab your foot with the same side hand. Pull
your heel up to your buttocks stretching your quads. Bring the foot back
to the ground and perform the stretch on the other side.

Lateral Lunge
You can place your arms together out in front of you like you are going to
make a volleyball pass when performing this exercise.

Purpose:
To dynamically stretch the muscles of your groin and hips.

Starting Position:
Stand with feet shoulder width apart.

Action:
Step to the right, keeping your toes pointed straight ahead and your
feet flat on the ground. Squat back and down towards your lead leg.
Keep your back leg straight and your weight over the lead legs heel.
Squat as low as comfortable, hold for 2 seconds and return to the
starting position.

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

PLAYER SPECIALIZATION Date:
There are five positions:
1. Setter – is the only player who will run toward the net once a teammate digs the ball, since everyone else
moves away from the net to prepare to hit.
2. Opposite Hitter/ Right Side Hitter – at a high level, usually there is one setter on the court at a time and
the person across from them on the court is called the “opposite” or “right side”. If there are two setters,
the one in front row plays as a right-side hitter or one will sub out for a right-side hitter.
3. Outside Hitter/ Left Side Hitter – is the player who hits and blocks on the front left side of the court. This
player is also known as a left side hitter. On offense, this person is usually one of the main passers and a
go hitter.
4. Middle Hitter – otherwise known as the center or middle blocker, is critical position in volleyball.
5. Libero – is a player specialized in defense skills: the libero must wear a contrasting jersey color from his
or her teammates and cannot block or attack the ball when it is entirely above net height. When the ball is
not in play, the libero can replace any back – row player, without prior notice to the officials.

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

Activity 2: CATCH AND THROW

Objective: To develop Forearm Pass, Proper Stunts, Timing and target

Procedure:
(Take Note) Observe proper distancing in doing the activity.

● Ask somebody to toss the ball towards you.

● Catch the ball while your body is on a forearm pass position.
● Bring your arms together in front of your body while bending your knees
● with one foot in front while catching the ball.
● Do it 20 times in 3 sets.
● After the catching, look for a wall and stand 2 meters away from it.
● Throw the ball against the wall and be ready to bump it. Be sure to bump
● the ball with your forearms just above the net.
● Try as many as you can until you can do the forearm pass.
● After the forearm pass do the overhead pass by following the direction given on our previous
lesson.
● It is better if you can do the forearm pass and overhead pass with a partner.

Activity 3: Let’s play!

Record a video or taking pictures showing you with your family members or

people at home doing a self-organized home-based volleyball activity. Please be

guided with the guidelines used in social distancing.

If you have the equipment for Volleyball, prepare to play.

If you have a different sport to play, prepare for that.
Either way, work on your fitness through sports and record your session here:
Know that you may play as scheduled in your class list, or you may play in your free time or during
the weekend.

Safety first: If you have a medical condition that limits your physical activity, please let your teacher

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 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

know at once. If you’re injured or not feeling well, postpone playing your sport toDate:
another day.

1. Schedule a time to play your physical sport.

2. Do a) warm up exercises, b) drills, c) play the game (at least 20 minutes), and d) cool down.
3. Attached your proof of video or picture documentation when performing/executing your sports
journal.

Session 1, Date: _________________________________

Goals for the day:
1. _________________________________________
2. _________________________________________
3. _________________________________________
Warm-up How did you feel about your
activity?
# mins: ______ Exercise:
# mins: ______ Exercise:
# mins: ______ Exercise:
Drills
# mins: ______ Drills:
# mins: ______ Drills:
Game
# mins: ______ Sport:
Cool down
# mins: ______ Exercise:
# mins: ______ Exercise:
# mins: ______ Exercise:

Great job! You have reached the end of this lesson

This document is the property of PHINMA EDUCATION

 PED 033 Physical Activities Towards Health and Fitness (Pathfit 4)
Team Sports
Lesson 4 Student Activity Sheet

Name: Section: Schedule: Class number:

Date:

This document is the property of PHINMA EDUCATION