PE_VB

• Volleyball gained popularity in YMCA and school settings across the United States and Canada
• Volleyball


  Invented by William G. Morgan, a YMCA instructor in Holyoke, Massachusetts, USA
• In the 21st century, volleyball has continued to evolve with advancements in technology, training methods, and player athleticism
• The Fédération Internationale de Volleyball (FIVB) was founded in 1947, providing a governing body for international volleyball
• First official rulebook for volleyball was published by the YMCA in 1916
• Volleyball Invention


  Combined elements of basketball, baseball, tennis, and handball to devise "mintonette," the precursor to volleyball
• Volleyball promotes teamwork, sportsmanship, and physical fitness
• Beach volleyball was introduced as an Olympic sport in 1996
• Volleyball's legacy extends beyond the court, promoting teamwork, sportsmanship, and physical fitness
• Passing (or Passing/Bumping)


  Involves using the forearms to control and direct the ball, used to receive serves, set up teammates for attacks, and control the ball during rallies
• Serving


  The starting action of every volleyball point, including various types of serves like overhand, underhand, jump, and float serves
• Setting


  The act of directing the ball to a teammate for an attack, requires soft hands, accuracy, and the ability to read the play
• Digging


  Preventing the ball from hitting the ground after an opponent's attack by using the forearms to control the ball and directing it to a teammate
• Blocking


  • Requires good timing, reading the opponent's intentions, and jumping to reach the ball at its highest point
• Attacking (or Hitting/Spiking)


  Hitting the ball forcefully into the opponent's court with the intent to score a point using proper approach footwork, timing, and arm swing mechanics
• Blocking


  Defensive technique used to intercept and deflect the opponent's attack by positioning at the net with hands raised above the net
• Setting


  Directing the ball to a teammate for an attack using fingertips to push the ball high into the air with precise placement
• Rotation

  Players rotate positions on the court in a clockwise direction when their team wins a rally and gains the right to serve to ensure players have an opportunity to serve and play in different positions
• Setting

  • Requires soft hands, accuracy, and the ability to read the play to make split-second decisions
• Players responsible for attacking

  • Outside hitters
  • Opposite hitters
  • Middle blockers
• Matches are usually played in a best-of-five sets format, with each set played to 25 points (15 points for a deciding fifth set if necessary)
• The volleyball court is rectangular, divided into two equal halves by a net, with each half measuring 9 meters by 9 meters
• Substitutions

  Allowed a limited number of substitutions per set, typically with restrictions on when and how substitutions can be made, must be communicated to the referees during a dead ball situation
• Ballistic Stretching


  • Using momentum to stretch muscles beyond their normal range of motion, which can increase the risk of injury if not done properly
• Active Stretching

  • Using the strength of opposing muscles to stretch a target muscle group, improving flexibility while strengthening muscles
• Stretching


  1. Static Stretching

  2. Dynamic Stretching

  3. Ballistic Stretching

  4. Proprioceptive Neuromuscular Facilitation (PNF)

  5. Active Stretching

  6. Assisted Stretching
• Assisted Stretching


  • Using a partner, stretching device, or equipment to help deepen a stretch, providing a greater range of motion and intensity compared to solo stretching
• Dynamic Stretching

  • Moving muscles and joints through a full range of motion in a controlled manner to increase blood flow, improve mobility, and prepare the body for physical activity
• Proprioceptive Neuromuscular Facilitation (PNF)

  • Combining passive stretching with isometric contractions to improve flexibility, often involving a partner for assistance
• Warm-Up

  Begin with 5-10 minutes of light aerobic activity such as jogging, jumping jacks, or skipping rope to increase blood flow and warm up the muscles
• Volleyball block


  One or more players jump at the net with their hands raised to deflect or block an opponent's attack
• Dynamic Stretching


  Perform each dynamic stretch for 10-12 repetitions per side, moving smoothly through the full range of motion
• Static Stretching

  • Hamstring Stretch
  • Quadriceps Stretch
  • Calf Stretch
  • Shoulder Stretch
  • Groin Stretch (Butterfly Stretch)
• Dynamic Stretching

  • Arm Circles
  • Leg Swings (Forward and Side)
  • Walking Lunges with a Twist
• Static Stretching

  Hold each static stretch for 15-30 seconds, breathing deeply and relaxing into the stretch