Training

Introduction

Remember the golden rule: "Practice makes perfect". Understood?
 

Warm Up and Conditioning

Circulatory warm-up, stretching exercises, and conditioning activities for participants in volleyball, whether novices or highly-competitive athletes desiring to stay physically fit. All those warm-up, stretching and cool-downs must be incorporated into every workout.
 

Playing Techniques

If we look at a typical rally we can see the following pattern: serve - service receive - volley pass - spike - block - back court defensive pass - set pass, and so on. So, in common with other team games volleyball consists of two elements, attack and defense, but unlike other games every player is required to master all the skills in both elements.
 

Team Play

Although there are six players on court for a team, they must not be considered as six individuals but as a united six, drawn from the twelve players each team is allowed in its squad.
 

Drills

"The best passing drill is pass - set - hit. The best setting  drill is pass - set - hit. The best hitting drill is pass - set - hit...  Anything less than a game situation, unless very well planned, has the  possibility of introducing artificial situations, and complete transfer to the  game might not occur when drills are constructed in this manner." Marv Dunphy
 

Fitness

With the transition from a recreational game played in YMCAs, to one of the world's major compeitive sports, volleyball has become a game requiring a considerable level of physical fitness. Each technique requires different physical qualities, and to become an all-round player time must be spent on developing these qualities.
 

Food and Health

Increasing muscle size and strength is a common issue for most players. These players need a high-energy diet in addition to a quality training program which includes resistance or weights training. They need protein to form new muscle tissue, carbohydrate to fuel the training needed to stimulate muscle growth, other nutrients such as vitamins and minerals to help use the energy nutrients and maintain normal body tissue. In short, increased energy from nutrient-rich foods is required.
 

Injuries

Remember that sports involve risk. Injuries happen. Even though volleyball is not a contact sport, some injuries will ineitably occur.