VOLLEYBALL Sub.

Topics
History of Volleyball
Equipment
Hand Signals
Rules and Violations
Different Lines and
Markings
Benefits of Volleyball
Volleyball injuries and first
aid
Volleyball injury prevention
Fitness Warm up exercise
for Volleyball
History of Volleyball
William G. Morgan -physical director of the Young Men's
Christian Association (YMCA) in Holyoke, Massachusetts.
Volleyball Created on the 9th February, 1895 it was called
Mintonette. It was designed as an indoor sport for businessmen
who found the new game of basketball too vigorous.
Morgan called the sport “mintonette,” until a professor from
Springfield College in Massachusetts noted the volleying nature of
play and proposed the name of “volleyball.”
The original rules were written by Morgan and printed in the first
edition of the Official Handbook of the Athletic League of the
Young Men’s Christian Associations of North America (1897).
Volleyball Accesories
-There are many different types of accessories
used throughout volleyball matches and practices,
both optional and necessary. The accessories can
vary depending on the location of the match, and
the level of competition. They will boost your
practice and match abilities and improve your
volleyball skills.

Equipment
The Ball
-The type of ball required in volleyball depends on
the type and level of volleyball you play. Beach
volleyballs and indoor volleyballs vary in size,
weight and composition. Beach volleyball is played
with two players on a smaller sand court with a
larger, lighter ball, while indoor volleyball is played
with six players on a larger court, with a heavier,
faster ball made of leather.
Net & Poles

-The net divides the volleyball court into two halves. The
height of the net varies based on the age of the players and the
surface being played on. An indoor net is 7 feet 11 5/8 inches in
height for men and 7 feet 4 1/8 inches for women. Beach volleyball
nets are hung at the same height.

Knee Pads

-Indoor volleyball is tough on the knees. Most courts are on

wooden gymnasium floors, making knee protection a must. Small,
flatter knee pads are worn by beginning players and sometimes by
the setter. Defensive players, who dive frequently, often prefer the
"bubble" style of knee pad. These full-coverage pads are often made
of shock absorbing memory foam to prevent injury.
Shoes

-Volleyball shoes are also made to support a player's lateral

movement. The front of the shoe has extra cushioning and padding to help
absorb some of the shock created by jumping and landing. Beach
volleyball players can get away with no shoes, playing barefoot.

Arm Sleeves

- used for both comfort and protection. They can help to protect the
arms from floor burn or can be used as a compression sleeves for improved
blood flow.

Ball Hammock

-used to hold volleyballs that are not being used. Player use while
practicing on their own time, volleyball hammock holds 24 volleyballs
while some hammocks can hold up to as many 40 volleyballs.
Coaches Clipboards

-helps to show their team where to position themselves, where to hit

the ball, and specific strategies.

Court

-each side of volleyball court is 30 feet by 30 feet making total 60

feet long by 30 feet wide.

Finger Tape

-to protect the fingers from getting hurt when hitting or blocking the
ball. It is important especially for players who have suffered finger injuries
in the past.
Jersey

-typical volleyball jersey is a sleeveless athletic shirt, but long sleeve

jerseys are sometimes worn. They usually have a number on the front and
back, and the team name on the front as well. The color is depending on the
team.

Penalty cards

- similar to soccer, volleyball has yellow and red cards. Yellow cards
are considered a warning to players if they are behaving poorly there is no
penalty. Red card this means there wil be a penalty.

Recovery gear

- worn as compression sleeves for the knees. Important for individual

players at higher levels who will be playing many matches.
Serving Machine

- great for both individual players to practice and teams to

practice volleyball. The machine is similar to a pitching machine,
can be used to practice serve-receive or digging.

Water Bottle

-individual players having their own water bottles is good for

practicing, while coached also buy water bottles for players on their
teams.

Floor tape

-mostly used to mark lines on the court, it can have other uses
as well. Coaches can use floor tape to mark places for players to
stand during practices.

Scorecards

-used to keep score during volleyball matches. The cards flip

over the board to reveal different numbers.
HAND SIGNALS
Move the hand to indicate the direction of service.
Extend the arm to the side of the team that will serve.
Raise the forearms front and back, and twist them around the body.
Place the palm of one hand over the fingers of the other, held vertically (forming a “T”), and then indicate the
requesting team.
Circular motion of the forearms around each other
Show a yellow card for a warning; red card for a penalty
Show both cards jointly for explosion.
Show red and yellow cards separately for disqualification.
Cross the forearms in front of the chest, hands open.
Lift the extended arm, the palm of the hand facing upward.
Raise eight fingers, spread open.
Raise both arms vertically, palms forward.
Make a circular motion with the forefinger.
Point the arm and fingers toward the floor.
Raise the forearms vertically, hands open, palms toward the body.
Slowly lift the forearm, palm of the hand facing upward.
Raise two fingers, spread open
Raise four fingers, spread open.
Indicate the respective side of the net.
Place a hand above the net, palm facing downward.
Make a downward motion with the forearm, hand open.
Point to the center line or to the respective line.
Raise both thumbs vertically
 Brush with the palm of one hand the fingers of the other; held vertically; USAV: Brush fingers of opposite
hand once over palm of vertical hand.
Cover the wrist with a yellow card (warning) and with a red card (penalty).
Lines: Point down with flag.
Lines: Raise flag vertically.
Lines: Raise flag and touch the top with the palm of the free hand.
Lines: Wave flag over the head and point to the antenna or the respective line.
Raise and cross both arms and hands in front of the chest.
 RULES AND REGULATION: BASIC
• Each team is composed of six players – Three players in the front row and three players in the back
row.
• The game begins with a serve – The serve comes from behind the end line on the volleyball court.
• Each team gets three touches – Each team is allowed to touch the ball three times before it must
return to the other side of the net. If contact is made for a fourth time, the play is dead and the other
team will receive a point. Teams CAN hit it less than three times if they wish to do so.
• Hit the floor to score – Points are scored when the volleyball lands “in”, on the opposing team’s side
of the court (“in” means that the ball traveled over the net and landed within the court of play).
• The line is “in” – If the ball hits the court boundary, it is considered to be “in”.
• Points are also scored when the opposing team hits the ball “out”. The ball is considered “out” if it
lands out of the court boundaries, hits the antenna, or makes contact with the ceiling.
• The ball CAN touch the net on it’s way over – The ball is allowed to make contact with the net
regardless of if it is on a serve, attack, block, etc.
• You can play the ball off of the net – If the ball is driven off of the net, you can continue to play it as
long as it is within your team’s three contacts.
• If the team that served wins the point, they will continue to serve. If they lose the point, the
opposing team will become the servers.
• Teams rotate clockwise when they become the servers – This means that one front row player will
become a back row player and vice versa.
• Game ends at 25 points – The game is over when one team scores a designated amount of points
(most often 25).
 COURT VIOLATIONS

• Individual players cannot hit the ball two consecutive times.

• Contact must be instantaneous – Players cannot catch or hold the volleyball.
• Double hit – hitting the ball twice during the same action. You can only double hit if
it occurs during the team’s first contact (during serve receive or after an opponents
attack).
• Out of rotation – This can occur if you serve out of rotation as well as if you are not
in rotation during the opposing team’s serve.
• Under the net violation – Players cannot cross the center line inside the
court of play. This is a tricky one because there are certain rules
surrounding an “under” violation. The rule states that your entire foot
needs to be under the net (meaning your whole body can be over the line
as long as your foot isn’t and you aren’t effecting the play) but it is
ultimately up to the referees discretion.
• Back row attack – This is when a player attacks the ball over the net
while they are in the back row (according to their rotation).
• Libero cannot:Attack the ball over the net regardless of where they are
on the court.Overhand set a front row attack while they are standing in
front of the ten foot line.Block. Ever.
 NET VIOLATION

1. You cannot block a serve – You must allow the opposing team’s serve to come over the net.
Blocking the serve is illegal and will result in a point for the serving team.
2. Over the net violation – You cannot penetrate the net unless the opposing team is attacking. This
means that you are not allowed to block a set from the opposing team.
3. The ball must be inside the antenna – If you hit the ball outside of the antenna (or if it hits the
antenna) it is considered to be out of play regardless of where it lands.
4. Net violation – You cannot make contact with the top of the net during an action such as an attack
or block. You CAN make contact with the net if it does not effect the play (referee’s discretion).
5. Screening – You cannot create a wall of players to “screen” the opposing team while you are
serving.
Different lines and
markings
BASELINES/ END LINES

The baselines or end lines are located on the ends of the court , they mark the end of the backcourt. Depending on
who you’re talking to, you may hear these lines be called either baselines or end lines.

SIDELINES

This line can be found on the sides of the court Behind these lines, you may see coaches, referees, other players and
the media (photographers)

BOUNDARY LINES

This is the perimeter of the court that separates in bounds from out of bounds. Sidelines and baselines make up the
boundary lines of the volleyball court.
ATTACK LINE/ THREE METER LINE
Line between the frontcourt and backcourts, dividing each side for front and back row players. This is
also called the three meter line, because its three meters away from the net, but that can be confusing.
Centerline
The centerline is located directly in the middle of the court, right underneath the net and it cuts the court
in half.

Coach Restriction Line

The coach restriction line marks is where the coaches of each volleyball team are allowed to stand. This
is the area behind the sidelines.
Service Line
This is short line behind the baseline that the server stands behind before each serve.
Crossing this line during the serve is a violation .
of Volleyball
Physical Benefits
 Improve Cardiovascular Health
 Improves Your Muscular System
 Improves Joint Health
 Weight Loss
 Improves Hand Eye Co Ordination
 Enhances Your Reflexes & Reaction Time
 Develop Agility, Speed, Coordination, Stamina & Flexibility
 Improves Core Strength, Flexibility & Speed
 Improves Muscular Stabiliser Strength
 Increases Your Metabolic Rate
 Enhances Your Aerobic Capacity
 Enhances Energy Levels
Emotional Benefits

Improves Interpersonal Skills & Builds Teamwork

Social Interaction & Enhanced Sense Of Happiness & Belonging
Reduces Stress & Anxiety
Improves Your Mood
Develops Self Esteem & Boosts Confidence
Sportsmanship

Leadership

Communication Skills
Cognitive Stimulation & Functioning
Enhances Sleep & Alertness
Great Way To Meet People
Take Initiative
Develop Emotional Connections
Teaches Accountability
Motivation & The Drive To Succeed
Treatment & Rehabilitation
Volleyball Injuries and First Aid
Traumatic Injuries
Traumatic injuries are usually accompanied by pain and/or weakness immediately upon
impact/occurrence. Common volleyball traumatic injuries include:
Ankle Sprains – Ankle injuries are the most common in volleyball players and the worst for lost
playing time. Ankle sprains should be immobilized for as short a time as possible to allow quicker
rehabilitation, followed by daily rehabilitation exercises to decrease the risk of reinjury. Usually, injuries
can be treated nonoperatively with bracing and physical therapy or home rehabilitation exercises.
Continued pain after several weeks should prompt further evaluation.
Anterior Cruciate Ligament (ACL) Injury – Female athletes incur ACL injuries more frequently than
their male counterparts do. Examination by a physician and MRI are often used to confirm the ACL
injury. Depending on the severity of the injury, most ACL volleyball injury treatment will begin with
variations on the R.I.C.E (rest, ice therapy, compression, and elevation) method. When more
conservative methods fail, surgical procedures may be recommended.
Finger Injuries – Common finger injuries include fractures, dislocations, and tendon and ligament
tears. Treatment can vary significantly depending on the injury, but first aid will always begin with ice
and immobilization.
Overuse Injuries
Overuse injuries tend to begin as mild pain that disappears during warm-up. Left
untreated, the pain becomes more and more pervasive until eventually, it is occurring all
the time. Common volleyball overuse injuries include:
Rotator Cuff Tendonitis – The mechanics of serving and spiking heavily depend on the
rotator cuff muscles for power and movement. Actual tears in the rotator cuff are
uncommon in young players, but these muscles can get irritated with overuse.
Patellar Tendonitis – Patellar tendonitis is inflammation of the tendon that connects the
kneecap to the shin bone. Patellar tendon straps are helpful in unloading the stress to the
patellar tendon and are often the first line of treatment. Physical therapy and athletic
training services focused on stretching and strengthening are also helpful. Specific
attention to landing from jumping (eccentric contraction of the quadriceps muscles) in
rehabilitation is often beneficial..
Lower Back Pain – A common source of chronic pain among volleyball athletes, the
lower back is prone to sports-related muscle or ligament strain. The pain usually resolves
with rest, physical therapy, and athletic training services
Volleyball
injury and
prevention
HOW CAN INJURY BE PREVENTED?

Use proper strength training techniques for the lower back, shoulders, and legs
Use an external ankle support, such as an ankle brace or taping, to prevent the ankle
from rolling over, especially if you have had a prior sprain
Minimize the amount of jump training on hard surfaces
Warm up muscles with stretching and light aerobic exercises
Be sure to properly cool down after practice
If you are having pain, visit your doctor and follow instructions for treatment
The athlete should return to play only when clearance is granted by a health care
professional
Warm up and
exercise
Forward Hand Walks
Hands walks are a great total body dynamic
stretch exercise for volleyball.
Purpose:
To build stability and mobility at the
shoulders while lengthening your
hamstrings, calves, and low back muscles.
Starting Position:
Stand with your legs straight and your
hands on the floor.
Action:
While keeping your abs braced and your
legs straight, walk your hands out. While
still keeping your legs straight, walk your
feet taking small steps back up to your
hands.
Forward Lunge Walks
Lunges are one of the best warm up exercises for
volleyball. Volleyball players that aren't familiar
with this movement will likely experience an
unfamiliar soreness. Lunges work the long
adductor muscles, the muscles that run down the
inside part of the thigh.
Purpose:
To stretch the front side of the hips while
warming up all the leg hip extensors.
Starting Position:
Stand up straight with your hands behind your
head.
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.
Straight-leg Deadlift Walk
This is a 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 .
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.
Lateral Lunge
You can place your arms together out in front of
you like you are going to make a volleyball
pass when performing this exercise.
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.