The document provides instructions for warming up, cooling down, and practicing different skills for volleyball. It describes exercises for a general warm up, warm ups specific to volleyball including ankle flips and Russian kicks. It outlines 8 warm up drills focusing on skills like ball handling, passing, setting, and hitting. The cool down section recommends gentle exercises, stretching all used muscles for 20-30 seconds, and refueling after a game. It also defines the 6 main volleyball strokes of serve, pass, set, attack, block, and dig. Finally, it describes the organization of players on the court and regulations of the game.

1. Warm up
(General)
The general warm up consists of preparing the muscles to
carry out a physical activity.
A light five-minute jog or jumping jacks are great examples
of warm up exercises, but anything that elevates the body
temperature and gets the blood pumping is a sufficient warm
up.
We can do it by running or doing games like “Frozen” (A
game where the hunters have to catch the rest. If the
people who are trying to escape spread their legs and say
“Frozen” they’re saved, but they can’t move until another
mate passes through their legs)
VOLLEYBALL

2. (Specific)
Stretching is more effective when your muscles are warm and
your body temperature is elevated. Failure to warm up the
body correctly before beginning a dynamic stretch routine
could result in injury.
1. Ankle Flips:
Start with the feet shoulder-width apart. The weight should
be primarily on the balls of the feet. The athlete’s legs
should be straight so that the knee does not appear to be
visible.
In an explosive movement, the athlete will propel the body
forward by pushing off the ball of their right foot and
flexing the ankle in mid-air. Once the right foot has landed,
the athlete will repeat the movement with the left leg.
2. Russian Kicks:
Start with feet shoulder-width apart, the knees slightly
bent and the core engaged.
Kick one leg straight out in front of you. The toes of your
airborne leg should be flexed towards the sky. As you kick
your leg out, reach your opposite arm out to your toes.
Drop your leg and repeat with opposite limbs.
3. Wrists warm up: Hold your left arm out in front of you
with your elbow locked straight. Now take your right hand
and bend your left wrist and hand as far down as they will
go and hold.

3. Main Part
1. Ball Throw: Using your hitting arm; throw the ball back
and forth to each to other warming up your hitting shoulder
and arm. (Just a few minutes)
2. Spike Drill: Find a partner and stand across the court
from each other. Throw the ball up into the air and spike it
down into the ground so that after one bounce it should
reach your partner. (As long as you need to warm up your
shoulders)
3. Setting Drill: Standing about ten feet apart set the ball
back and forth. As your forearms loosen up try and move
the distance back so that you are setting from further
away.
4. Passing Drill: Standing about ten feet apart start passing
the ball back and forth, concentrating on making good passes
to your partner.
5. Peeper: Using a partner stand about ten feet apart from
each other. The partner starting with the ball tosses it to
his partner who passes the ball back to him. The partner
then sets the ball back to the other partner, who in turn
spikes the ball back to the other partner. (Passing – Setting
– Hitting)
6. Defense: The coach needs a bunch of balls at his side, a
line of players opposite him, and one "setter" off to the
right side between the coach and players. The coach tosses
the ball (he can spike or throw it hard too) at the first

4. player in line who passes it to the setter. The player who
passed the ball moves to the setter with the person behind
him taking his place and the setter hands the ball to the
coach.
7. Hitting: There is a receiver on the opposite side of the
court, a line of outside hitters, a line of middle hitters, a
line of right side hitters and the coach standing to the right
of the middle hitters tossing a ball to the setter to set.
Once the coach tosses the ball to the setter, the setter
sets it to the outside hitter to hit. The outside hitter then
takes the place of the shagger who has shagged the outside
hitters’ ball and the shagger will take the outside hitters
place in any of the hitting lines.
8. Serving: Players spread themselves out across the back
line and serve the ball to the other side. Both sides are
serving at once so there are always balls coming over to grab
and serve back. (This is a quick serving warm up)

5. Cool Down
A proper cool down includes:
-Gentle exercises.
-Stretching.
-Re-fueling.
1. Gentle exercises: This could be a few easy laps around
the gym which is the most common start to a cool down in
volleyball. You can also add some easy ball tosses between
partners or some other easy exercise. Whatever you choose
it should facilitate bringing the heart rate down, not raising
it and it should engage the muscles that you were using to
play, but not strain them. (3 – 5 minutes)
2. Stretching: Make sure to stretch all the muscles you've
used during play, which in volleyball is just about every
muscle in the body. Be sure to spend a good several minutes
on the quads, hamstrings, calf, shoulder and stomach
(Because when you jump you stretch your stomach as well)
muscles. Ideally you should stretch each muscle for 20-30
seconds two or three times each. (10 minutes will be great
to prevent an injury)
3. Re-fueling: Make sure to drink lots of water and sports
drink after your work out and eat something within that first
hour after you finish because that is when the body is best
at delivering the nutrients that your muscles really need.

6. Different
volleyball strokes:
The six main strokes are serve, pass, set, attack, block and
dig.
1. Serve: A player stands behind the inline and serves the
ball, in an attempt to drive it into the opponent's court. His
or her main objective is to make it land inside the court; it
is also desirable to set the ball's direction, speed and
acceleration so that it becomes difficult for the receiver to
handle it properly.
2. Pass: Attempt by a team to properly handle the
opponent's serve, or any form of attack. Proper handling
includes not only preventing the ball from touching the court,
but also making it reaches the position where the setter is
standing quickly and precisely.
3. Set: The second contact that a team makes with the ball.
The main goal of setting is to put the ball in the air in such
a way that it can be driven by an attack into the opponent's
court. The setter coordinates the offensive movements of a
team, and is the player who ultimately decides which player
will actually attack the ball.
4. Attack: Usually the third contact a team makes with the
ball. The object of attacking is to handle the ball so that it
lands on the opponent's court and cannot be defended. A

7. player makes a series of steps (the "approach"), jumps, and
swings at the ball.
5. Block: A block that is aimed at completely stopping an
attack, thus making the ball remain in the opponent's court,
is called offensive. A well-executed offensive block is
performed by jumping and reaching to penetrate with one's
arms and hands over the net and into the opponent's area.
It requires anticipating the direction the ball will go once the
attack takes place.
6. Dig: Ability to prevent the ball from touching one's court
after a spike or attack, particularly a ball that is nearly
touching the ground. In many aspects, this skill is similar to
passing, or bumping: overhand dig and bump are also used to
distinguish between defensive actions taken with fingertips or
with joined arms.

8. Organization on
the court
There are six players on each team. The teams are
separated by a net. Each team is allowed six substitution
players. The game starts when the captain from each team
decides which side of the court they will play on, by the toss
of a coin, which also determines who will serve (hit) the ball
first. The point of the game is to keep the ball in the air.
The ball can be played with any part of the body, with a
maximum of three strokes a team.
The court is 60 feet long and 30 feet wide with the net
stretched tightly in the middle. The height of the net is 7’ 4
1/8” for middle and high schools and college women, 8’ for
college men.
The object of the game is to legally return the ball over the
net in such a manner that the opponent’s team cannot make a
legal return. The main causes of illegal plays are: holding,
carrying, or lifting with the palm of the hands, four touches
on one side, and two consecutive touches by one player. A
regulation game is played with six players on the court. They
are to rotate to serve in a clockwise direction when facing
the net. The server will come from the right front position,
serve, then play the right back position.