Republic of the Philippines

CAVITE STATE UNIVERSITY

CCAT Campus
Rosario, Cavite
 (046)437-9505 / (046)437-6659
[email protected]
www.cvsu-rosario.edu.ph

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

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.

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