HOPE

• Team sport


  Any sport involving players working together for a shared objective
• Volleyball


  • One of the many team sports played involving a ball and a net where opposing teams are on each side of the net
  • The receiving team aims to receive the ball, the players prevent it from touching the ground, then hit it back over the net and into the opponent's side of the court within three touches
• Types of volleyball

  • Team volleyball
  • Beach volleyball
• Team volleyball


  Two teams on a hard court, indoors and outdoors, with six individuals on the court for each team aiming to score 25 points to win a set over the opponent
• Beach volleyball


  Played by two teams on the sand, outdoors, with two players each team aiming to score 21 points to win a set over the opponent
• Recreational set-up


  Unlimited players
• Competitive set-up


  Limited to only 6 players and practices is required
• William G. Morgan


  Creator of Volleyball in 1985
• Volleyball became an official event, where Japan came up victorious in winning the first gold medal in women's volleyball as the USSR claimed the first gold for men


  1964 Tokyo Olympics
• Volleyball ball


  • Color: Yellow and Blue
  • Round with several panels which are usually leather made
  • Circumference: 65-67 centimeters (official size), Weight: 260-280 grams w/ air pressure of 4.26-4.61 psi
  • Volleyball is smaller while it is bigger in Beach volleyballs with the same weight, but with less air pressure
• Volleyball court


  • Standard court: 18x9 meters
  • There is a line that is drawn 3 meters from the center and parallel to the net on each side
  • This is the attack line which sets the back row and the front row areas
• Volleyball net


  • Width: 1 meter (in the middle and across the court
  • Height: 2.43 meters (men), 2.24 (women)
• Service


  • It is the first opportunity of the player to score a point
  • A serve is called ACE when the receiving team failed to return the ball
  • It is determine which team will serve using tossing coin
  • Service before rally (sequence of plays starting with the serve and ending with a point being scored by one of the teams)
  • The serve may touch the net as long as it is pass to the other opponent or team
  • Each team gets only one chance to serve, but when the serving team loses a rally, it loses the right to serve
  • The receiving team then rotates one position on the court
• Dig/Bump/Forearm pass


  • Used to receive the ball and pass the ball with control using FOREARM
  • Useful in defense and pass it to the setter positioned near the net
  • Hold both hands together with one hand inside the other
  • Both thumbs pointing slightly downwards
  • Both knees bent
• Set


  • An overhead pass used to TOSS and put the ball in the right position for the attacker or spiker
  • Performed by the SETTER and the second contact of the receiving team
  • Setter is like a point guard on a basketball team who runs the offense and calls the plays
• Spike/Attack


  • A forceful hitting or smashing of the ball across the net
  • The most effective way for a team to score a point during a rally
  • Performed by a SPIKER
• Block


  • Defensive act of preventing the ball coming from an attack of the offensive team from crossing the net
  • Useful as it may earn the defensive team a point and take the chance to serve the ball
• Volleyball drills


  • Drills are used to enhance various performance factors in volleyball such as ball control, footwork, and timing on approach jumps or blocks
  • Drills can fix a players' issues on their volleyball skills which includes passing or hitting the ball
• A team can touch a ball and pass to the other team THREE TIMES, using the PRIMARY SKILLS (DIG, SET, AND SPIKE)
• Rally scoring is used in the HIGH SCHOOL AND IN COLLEGE volleyball games
• "BACK-ROW PLAYERS" is called for the players situated in the back zone when they serve
• BUMP/FOREARM PASS/DIG is the BEST DEFENSE when receiving a serve
• RIGHT BACK CORNER is the place when a player is going to serve the ball
• 2 POINTS is need to be ahead if the score ends up tied
• FITT principle


  • Ways to monitor the exercise program of an individual
  • Acronym FITT (Frequency, intensity, time, type) outlines the key components or training components for an effective exercise program
• Frequency


  • Frequency of exercise undertaken or how OFTEN you exercise
  • For cardiovascular exercise: Moderate exercise five days a week, Intense cardio three days a week to improve your health, Weight loss; six or more days a week
  • For strength training: Two (2) - three (3) non-consecutive days a week (at least 1-2 days between sessions)
• Intensity


  • The intensity of exercise undertaken or how HARD you exercise
  • The best way to gauge the intensity of your exercise is to monitor your HEART RATE by using heart rate monitor (elastic belt that fits around you rchest and a wrist watch that displays your exercise heart rate in beats per minute)
  • For cardiovascular exercise: Target heart rate zone (60-85% or 120-180), Focus on a variety of intensities to stimulate different energy systems
  • For strength training: Exercises you do (at least 8-10 exercises), Amount of weight you lift and your reps and sets determine the intensity of your strength workouts (For instance, lift enough weight that you can only complete the desired number of reps (around 1-3 sets of 8-16 reps of each exercise))
• Time

  • Time you spend exercising or how long you exercise for
  • For cardiovascular exercise: Suggest 30-60 minutes of cardio (or working your way up to that), How long you exercise will not just be dependent on your fitness level, but also your intensity, The harder you work, the shorter your workouts will be
  • For strength training: How long you lift weights depends on the type of workout you're doing and your schedule, For example, a total body workout could take up to an hour, whereas a split routine could take less time
• Type

  • Type of exercise undertaken or what kind of exercise you do
  • For cardiovascular exercise: Any activity that gets your heart rate up counts as cardio - Running, walking, cycling, dancing, swimming, sport-related activities, etc.
  • For strength training: Some type of resistance (bands, dumbbells, machines, etc.) to work your muscles, Bodyweight exercises can also be considered a form of strength training, although building strength will likely require more resistance
• FITT is most commonly used for cardiovascular (aerobic) training and weight loss
• Exercises for cardiovascular fitness

  • Walking
  • Jogging
  • Swimming
  • Bike riding
  • Stair climbing
  • Aerobics
  • Rowing
• Exercises for weight loss

  • Exercises using large muscle groups
• Exercises for muscular strength

  • Free weights
  • Machine weights
  • Body weight exercises (push-ups, chin-ups, dips)
• Cardiovascular exercise


  Any activity that gets your heart rate up
• Strength training


  Using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles
• Bodyweight exercises

  Also a form of strength training, although building strength will likely require more resistance
• FITT for cardiovascular and weight loss

  • Frequency: 5-6 times per week
  • Intensity: Easy to moderate, 60-75% max heart rate
  • Time: 30-60 minutes or more
  • Type: Continuous aerobic activities
• FITT for strength training

  • Frequency: 2-3 times per week, not consecutive days
  • Intensity: Depends on weight, sets and reps
  • Time: Depends on intensity
  • Type: Free weights, machine weights, bodyweight exercises
• FITT for stretching

  • Frequency: 5-7 times per week
  • Intensity: Slow, easy and relaxed
  • Time: 15-60 minutes, 40-60 seconds per stretch
  • Type: Static, passive, PNF
• How to use the FITT formula for weight loss

  • Frequency: 3-4 times per week
  • Intensity: Moderate to high, over 50% max heart rate
  • Time: Depends on fitness level
  • Type: Cardio-based activities like running, swimming, cycling