PED 033: PHYSICAL EDUCATION

P1: VOLLEYBALL
I. HISTORY OF VOLLEYBALL
o Mintonette was the first name of volleyball. It was an indoor game.
o Created by William J. Morgan on February 9, 1895 at Young Men’s Christian Association (YMCA) in Holyoke,
Massachusetts.
o He decided to blend the elements of basketball, baseball, tennis, and handball to create a game less physical contact.
o Volleyball is about 128 years old.
o 1896 – The game was called volleyball after Alfred Halstead observed its nature during the first exhibition
o 1916 – Set rules for men was formulated
o 1922 – YMCA conducted the first National Championship in volleyball
o 1924 – Rules for girls’ volleyball were published
o 1947 – Federation Internationale of Volleyball (FIVB) was founded
o 1949 – First World Championship for men was held
o 1953- First World Championship for girls was held
o 1964 – The game was added to the program of the Olympic Games
o 2000 – Federal Republic of Yugoslavia beat Russia in the gold match in 2000 Olympic Games
o 2004 – Brazil won its second volleyball gold medal in the 2004 Olympic Games

II. FACILITIES AND EQUIPMENT

1. Court – playing court measures 18m x 9m center
line. The axis of the center line divides the court into
two team courts measuring 9m x 9m each. All lines on
the court are 5cm (2”) wide.
2. Net and Post – The net has a height of 2.24m for
women and 2.43m for men. The post is 2.55m high and
preferably adjustable.
3. Ball – circumference is 65 – 67cm and weighs 260 –
280g. As per the FIVB regulations state that the ball
must be spherical, made of leather or synthetic leather,
have an inside pressure of 0.30 – 0.325 kg/cm^2.
COURT DIMENSION
1. Boundary lines mark the perimeter of the court.
The end lines mark the length or the court, and the sidelines to mark the width of the court.
2. The Attack line is the line that separates the front court (the area near the net) and the back court (the area between the
attack line and end line.
3. The Service area is the area beyond the service line where players serve the ball.

III. REGULATIONS TO PLAY VOLLEYBALL

1.Maximum of three (3) hits per side.
2.Player may not hit the ball twice in succession (a block is not considered a hit).
3.Ball may be played off the net during a volley and on serve.
4.A ball touching a boundary line is good.
5.A legal hit is contact with the ball by a players’ body above and including the waist which does not allow the ball to
visibly come to a rest.
6.If two or more players contact the ball simultaneously, it is considered one play and the players involved may not
participate in the next play.
7.A player must not block or attack a serve.
8.Switching positions will be allowed only between front line players. (After the serve only)

IV. BASIC VIOLATIONS

1.Stepping on or across the service line when serving while making contact with the ball.
2.Failure to serve the ball over the net successfully.
3.Ball-handling errors and contacting the ball illegally (double touching, lifting, carrying, throwing, etc.)
4.Touching the net with any part of the body while the ball is in play.
5.Blocking a ball coming from the opponent’s court and contacting the ball when reaching over the net if your opponent
has not used 3 contacts AND has a player there to make a play on the ball.
 6.Attacking a ball coming from the opponent’s court and contacting the ball when reaching over the net when the ball has
not yet broken the vertical plane of the net.
7.Crossing the court centerline with any part of your body, with the exception of a hand or foot. It is only considered a
violation if the entire hand or entire foot crosses the court centerline.
8.Serving out of rotation or out of order.
9.Back row player blocking (deflecting a ball coming from the opponent) when, at the moment of contact, the back row
player is near the net and has part of their body above the top of the net. This is an illegal block.
10. Back row player attacking a ball inside the front zone (the area inside the 3M/10-foot line) when, at the moment of
contact, the ball is completely above the net. This is an illegal attack.

V. BASIC SKILLS OF VOLLEYBALL

o Passing – a bump or a forearm pass. The first touch by the team on a ball that was sent over the net to your side of the
court. The only allowable service return is a pass, so it is frequently the first shot in a three-shot sequence.
o Receiving – is a pass from a hard-driven ball from the other team or a pass used to defend an offensive shot.
o Serving – the first contact that starts every rally. A properly executed serve provides the serving team with a significant
advantage over the receiving team. It is an attempt to drive the ball inside the opponent’s court.
3 types of service:
a.Underhand serve – generally is a relatively slow serve those travels high in the air toward the rear of the court.
b.Overhand serve – player tosses the ball with one hand and strikes it in the air above their head with the other hand.
c.Jump serve – this is a type of overhand serve in volleyball where the server throws the ball high into the air
o Digging – is a pass from a hard-driven ball from the other team or a pass used to defend an offensive shot.
o Locking – deflecting your opponent’s attack.
o Blocking – defensive play made close to the net. The object of a block is to deflect an offensive shot directly back
toward your opponent. Block attempts can be made by individual players or pairs of players. Blocking is not allowed on
serves.
o Set/toss – overhead pass done by pushing the ball and extending the arms.
o Spike or hit – player jumps and hits the ball over the net with a one-handed overhead swinging motion.

VI. PLAYER SPECIALIZATION

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. 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. 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.

VII. WARM UP/STRETCHING

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.
Dynamic exercises stretch your muscles actively and awaken your nervous system.
The muscle's stretch reflex is activated during dynamic flexibility training (important component of jump training or
plyometrics.)
Plyometrics is basically to quickly stretch a muscle then contract it right away in order to utilize the muscles reflexive
response to the stretch.

NOTES:
1.RICED method when injured. Rest, ice, compression, elevation and diagnosis.
2.PVL - Premier Volleyball League
3.PNVFL - Philippine National Volleyball Federation League
4.Warm up and dynamic flexibility work are for teaching your body to move more safely, efficiently, and powerfully.
5. Service specialist and defense specialist

VI. BASIC HAND SIGNALS

DYNAMIC FLEXIBILITY WARM UP EXERCISES FOR VOLLEYBALL

1.Forward hand walks – great total body dynamic stretch exercise for volleyball.
Purpose: to stretch the front side of the hips while warming up all the leg hip extensors.
Starting position: stand up straight, hands behind.
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.
2.Straight-leg deadlift walk – 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.
3.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.
4.Lateral Lunge –place your arms together out in front of you like you are going to make a volleyball pass.
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.