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FITT 4

(Physical Activities Toward Health and Fitness 2)

MODULE IN VOLLEYBALL

MODULE 1. INTRODUCTION TO VOLLEYBALL

__________________________________________________

Volleyball is fast becoming a favorite sport in many parts of the world and has gained
so much popularity due to its varied characteristics. It is competitive and recreational in
nature which improves physical fitness, builds confidence and gives enjoyment to a lot
of people, young and alike.

LEARNING OBJECTIVES
At the end of the lesson, the students are expected to:
1. Describe volleyball as a sport.
2. Explain health benefits of playing volleyball.
3. Identify and explain player positions in volleyball

LESSON PROPER
NATURE AND PURPOSE
Volleyball is played by two teams of six players each on a court 60 by 30 feet, divided
into two halves, with a net 8 feet high (7 feet 41/4 inches high in women’s volleyball).
The players are designated as left, center, and right forwards and left, center, and right
backs. When it is a team’s turn to serve, every player rotates one position clockwise
and the right back serves.
The object of the game is to keep the ball from striking the floor on your side of
the net and to return it so that it strikes the floor on your opponents’ side before they
can return it. The ball is put in play from anywhere behind the rear boundary line by the
right back, who serves it across the net into the opponents’ court. The ball is then
volleyed back and forth until one team or the other fails to return the ball. If the serving
team makes an error, it loses the serve, and the receiving team scores a point. An error
by the receiving team gives one point to the servers. A team continues to serve as long
as it scores. A point is scored on each serve, by the team who wins the volley.
Teams are permitted three hits to return the ball across the net. One player may
execute two of the three hits, but not two in succession. Exception 1: A block of a spike
is not considered as one of the three hits, and the blocker may immediately play the ball
again. Exception 2: If 2 or more teammates contact the ball simultaneously, it counts
as ONE hit and either player is eligible for the next hit. You may not block nor spike a
serve.
The serve must go directly from the server to the opponents’ court and is allowed
to touch the net, as long as it goes over the net.
A match consists of the best of five games at the collegiate and high school
levels. Volleyball games are played to 25 points, but teams must win by at least 2
points, with no final score cap. A fifth and deciding game is played to 15 points, must
win by 2 points with no final score cap.

HEALTH BENEFITS OF PLAYING VOLLEYBALL

Volleyball ranks third among the team sports, after football and basketball. The teams
comprise of six players as per the official rules but can also range from any number with
the maximum being six and the least being two players.

To attain a score, a team must ‘ground’ the ball in their opponent’s court space. This is
essentially making sure the ball hits the ground on the opponents’ side of the net within
the court boundaries. Volleyball makes for an enjoyable sport by the beach as well a
great professional sport. The main point to take home from this sport is that teamwork
is the principal.

Benefits of playing volleyball

1. Burning calories
2. Keep a Toned Body
3. Heighten the Body’s Metabolic Rate
4. Rejuvenate Vital Organs in the Body
5. Improve the social attributes of an individual
6. Reduce the stress and anxiety levels
7. Escape the risk of obesity and gathering body fat
8. Improves muscle and nerve coordination
9. Prevent osteoporosis
10. Improved focus and concentration
11. Improved speed and agility
12. Improved physical function
13. Behavioral discipline
14. Gain Emotional Control
15. Improved aerobic and anaerobic respiration
16. Better eye-hand coordination
17. Building stamina
18. Improves your mood
19. Have healthy joints
20. Prevent early muscle deterioration
21. Improved coordination and balance
22. Feel motivated and energetic
23. Improve body reflexes
24. Improved decision-making
25. Improved mental health
26. Teamwork
27. Dietary discipline
28. Boosted immunity
29. Gain a better outlook on life
30. Improves cardiac health
31. Improved visual acuity
32. Improves memory retention
33. Improved motion range
34. Motor control
35. Prevents drug abuse

Tips for beginners

Playing volleyball is no walk in the park and prowess in the sport requires commitment
and discipline. The game requires a firm grasp of the rules as any other game would,
however, what really sets one apart is their ability to combine their own skill with those
of their teammates to deliver a winning point. Concisely, all aspects of an athlete need
channeling in the player for acuity and focus in the game. The following are points to
start as a beginner.

a) Maintain a proper diet

The body of any player requires a lot of energy while running in the field. Therefore,
nutritionists recommend a lot of carbohydrates and fluids. While playing volleyball the
player is prone to attain injuries, which will require the healing of the tissue cells.
Magnesium rich foods and proteins reduce the general healing time of the body to
ensure that the player is always in great form.

b) Take ample rest

In this case, ample rest refers to sleep. During sleep, the body mends the worn out the
tissue and other injuries it may have attained during the day. This is more important for
the player since the time taken to heal the injury and repaired worn out tissues
determines how well they get to play on the next day. Since cell regeneration peaks at
night, it also means that the brain cells regenerate at this time.

c) Ample warm up before exercise

When preparing for a game or high-intensity exercises, it is important to prepare your

body for the activities that you are about to carry out. The muscles and the blood vessels
require ample preparation for the intense workout. This preparation prevents incidents
that could occur such as muscle cramps or reduced blood flow to the muscles. Warm
up exercises are therefore recommendable for a player to tune the body to the exercise
needs.
d) Commitment

If any volleyball beginner wishes to attain prowess in the game, they have to maintain
a clear focus on their commitments. Practice, diet, and all other aspects of a fit player
come into play and these must strictly adhere. Volleyball is a game of focus and
determination and as much as the player works in a team, their individual commitment
counts for their own as well as the team’s progress.

e) Keep hydrated

The body tends to lose a huge amount of water while engaged in exercise and this will
need replenishing. Hydration is a major factor while playing any sport for an athletic
game. To keep the body well hydrated ensures that the body cools off effectively and
allows maximum focus while in the game. The player may also need to take a quick
energy drink to boost their energy while in the game.

f) Work on speed and agility

In a game where the ball is always fast and the opponent seeks a point of weakness to
earn the extra point, speed is essential. The body of a volleyball player needs acute
attuning to take quick reflexes and movements. The movements are not necessarily
with the whole body since quick sight will help save on speed. By improving on the
speeds and body reflexes, the assurance of quick reaction allows for an easy play.

g) Branch out

Volleyball is a sport, which requires a unique blend of skills from different games. Speed
and jumping attained in track sports are only a pair among the many skills required in
volleyball.

Other skills like eye-hand coordination in racket games offer a perfect blend to suit the
player greatly. Beginners will benefit themselves greatly if they did not box themselves
off other games since the myriad of skills attained will come in handy in volleyball.

h) Build on body strength

Studies show that volleyball players require greater body strength to prosper on a
volleyball court in comparison with other sports. The upper and lower parts of the body
require exercise since they are equally tasked in maintain balance and speed. A
beginner may seek to improve their top speeds and their upper body muscles, in
particular, the back and shoulder muscles. These are solely responsible while spiking
and serving. Other muscles like the trunk also require practice to ensure balance and
reflex motion.

i) Build stamina

In a volleyball game, stamina is at times the determining factor. Usually, a volleyball

game can take more than ten minutes of intense action. The player should ensure they
have the greater stamina to last them the entire game. For a beginner, stamina is built
with continuous exercise and playing.
 j) Join local teams and practice with available teams

Whether at the beach or in a school gymnasium, court practice usually heralds

perfection. Volleyball like any other sport requires time to perfect skills, speeds, and
reflexes to a point where the play is effortless, and stamina is relentless. The constant
drills and exercises provide the skills required. However, only by playing will one attain
perfection in using these skills. The local teams also put the players in a position to learn
from more accomplished players in volleyball.

PLAYER POSITIONS
 Outside Hitter
An outside hitter hits and blocks from the left side of the court. Normally, they also carry
the responsibilities of passing and playing defense when they get to the back row. The
outside typically gets the most sets, especially when the setter is out of system, due to
the fact that the outside set is one of the easier options to set. An outside’s
responsibilities include hitting from the front and back row, passing in serve receive,
playing left or middle-back defense, and blocking.

 Opposite Hitter
Opposite hitters earned that title because they are opposite to the strong (left) side hitter,
meaning they hit behind the setter. In a 6-1, just like an outside hitter, an opposite has
the option to play all the way around, passing, playing defense, and hitting out of the
back row. An opposite’s responsibilities include swinging from the front and back row,
playing right-back defense, and blocking the other teams outside hitter.
 Middle Blocker
Middle blockers are the team’s best blockers, and they hit mostly fast-tempo sets from
the middle of the court and behind the setter. Typically the libero goes in for the middle
when he or she rotates to the back row. Middle sets are some of the most difficult to set
and require good passes, therefore middles often get the fewest sets but have the best
hitting percentages.

 Setter
A setter’s primary responsibility is to take the second ball and set it up for one of the
hitters to attack. Often referred to as the quarterback, the setter is the decision maker
of the team and is in charge of leading the offense. In a 6-1, the setter plays all the way
around, meaning that he or she has defensive responsibilities, as well as blocking duties
when in the front row. A setter’s responsibilities include setting the ball on the second
contact to the hitters on the court, directing the offense, playing right-back defense, and
blocking the other teams outside hitter.
 Libero
Liberos wear a jersey of a different color and play in the back row five out the six
rotations, usually subbing in for both middle blockers. When the libero comes in for
another player, it does not count as a substitution. Liberos are defensive and serve-
receive specialists who are typically fast and are able to change direction quickly.
Liberos are not permitted to attack the ball from above the height of the net, and they
can only overhand set a front-row attacker from behind the 10-foot line.

 Defensive Specialist
Much like a libero, a defensive specialist plays in the back row and is responsible for
playing defense and receiving serve. Unlike the libero, they do not wear different colored
jerseys and are required to abide by the normal substitution rules, meaning they are
only in for three out of the six rotations.

 Serving Specialist
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.
 Study Questions
1. How do you describe volleyball as a sport?
2. What are the health benefits we get from participation in volleyball?
3. Discuss the player positions and their functions in playing volleyball.

REFERENCES:
https://www.sport-fitness-advisor.com/volleyball.html
https://www.britannica.com/sports/volleyball/The-game