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Volleyball Skills: Hitting & Training Guide

The document discusses various volleyball skills including serving, passing, setting, hitting, blocking, and digging. It emphasizes the importance of strength training to improve explosive power, protect joints from injury, and develop proper technique for skills like hitting, blocking, and passing. Specific warm-up exercises and resistance training exercises are provided to enhance skills while preventing injury through increased mobility and strength. Mental skills like focus, anticipation, and determination are also highlighted. Students are assigned asynchronous tasks to record resistance training exercises and wall hits to practice skills.

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Nikki Crystel
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186 views22 pages

Volleyball Skills: Hitting & Training Guide

The document discusses various volleyball skills including serving, passing, setting, hitting, blocking, and digging. It emphasizes the importance of strength training to improve explosive power, protect joints from injury, and develop proper technique for skills like hitting, blocking, and passing. Specific warm-up exercises and resistance training exercises are provided to enhance skills while preventing injury through increased mobility and strength. Mental skills like focus, anticipation, and determination are also highlighted. Students are assigned asynchronous tasks to record resistance training exercises and wall hits to practice skills.

Uploaded by

Nikki Crystel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd

VOLLEYBALL SKILLS: HITTING, BLOCKING, PASSING

Professor Nikki Crystel A. Elic


The basic skills in volleyball center around
serving, blocking, passing, setting, hitting,
blocking and digging.
Improving Volleyball Skills and Drills with
Resistance Training
● Vertical jumps, speed, agility, and overall explosive power are needed to block,
dive, set, serve, and spike
● Although volleyball is considered a non-contact sport, injury often occurs
because of the act of continuous jumping, diving, and high volume of
movements.
● Volleyball players must strength train properly to protect the lower back,
shoulders, legs, and knees
● Warming up and stretching with these unique resistance bands helps players
protect their joints and reduce the risk of injury as they build explosive power,
move more freely, and achieve a greater range of motion.
● Setting, hitting, spiking, serving, passing, and blocking are difficult skills to
master
Mental Volleyball Skills
● Attention To Detail
● Anticipation
● Be a Team  Player
● Be Coachable
● Responsibility
● Determination
Warm up Exercises in Volleyball
• Shoulder circles 5x in each direction
• (Clockwise & Counter-clockwise)
• Reach up 10x
• Reach across, 10 second stretch
• Reach back, 10 second stretch
• Jumping Jacks 10x
• Mountain climbers 10x
Warm up Exercises in Volleyball

• Calf Stretch 30 seconds


• Toe Touches 10x
• Quad Stretches – 30 seconds
Resistance Training for Volleyball Hitting,
Blocking and Passing
1. Good mornings 3 sets of 10 reps
2. Side-to-side twist with overhead press 3 sets of 20 reps (10 left, 10 right)
3. Single leg RDL to overhead press 3 sets of 10 reps
4. Lunge with a twist 3 sets of 16 reps (8 left, 8 right)
5. Lateral lunge with a press 3 sets of 20 reps (10 left, 10 right)
VOLLEYBALL HITTING / SPIKE SKILLS

1. Get into position.


2. Watch the setter
3. Assume the correct stance
4. Take your first step toward the ball
5. Take a second powerful step
6. Take a final step to square your feet
7. Jump as the ball falls into position
8. Rear your hand back to strike
9. Hit the ball with the center of your hand
10. Bend your knees when your feet hit the ground.
11. Get back into position.
Increasing Your Power

1. Practice your footwork without the ball


2. Practice swinging as hard as you can
3. Increase the height of your jump
4. Get your timing down
5. Always follow through
6. Do strength training exercises
Making the Kill

1. Work on the angle of your strike


2. Learn to see blockers
3. Confuse your opponents by moving explosively.
PRACTICAL TEST (ASYNCHRONOUS)

● Record a video of yourself doing Resistance Training for Volleyball Hitting,


Blocking and Passing. Submit in the Google Classroom thru Google Drive.
● Practice hitting the ball in the wall for 10 straight times. Record yourself
and submit the mp4 file in the Google Classroom thru Google Drive.

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