2. Table of Contents Title Mission Vision Goals Fore Word Preface Acknowledgement Volleyball Lesson 1 – History and Development of Volleyball Lesson 2 – Facilities and Equipment Lesson 3 – Officials and their Responsibilities Next
3. Lesson 4 – Participants and their Responsibilities Lesson 5 – The Forearm Pass Lesson 6 – The Overhand Pass Lesson 7 – The Underhand Serve Lesson 8 - The Overhand Serve Lesson 9 - Blocking Lesson 10 – Attack Hit Lesson 11 – Playing Actions Lesson 12 - Rules on the Structure of the play Lesson 13 – Official’s Signals Next Back
6. A premier University in CALABARZON, offering academic programs and related services designed to respond to the requirements of the Philippines and the global economy, particularly, ASIAN countries. Vision Back
7. The University shall primarily provide advanced education, professional, technological and vocational instruction in agriculture, fisheries, forestry, science, engineering, industrial technologies, teacher education, medicine, law, arts and sciences, information technology and other related fields. It shall undertake research and extension services, and provide progressive leadership in its areas of specialization. Mission Back
8. In pursuit of College Vision/Mission, the College of education is committed to develop the full potential of the individuals and equip them with knowledge, skills and attitudes in Teacher Education allied fields to effectively respond to the increasing demands, challenge and opportunities of changing time for global competitiveness. Goals Next
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10. 4. Use varied learning approaches and activities, instructional materials and learning resources. 5. Use assessment data plan and revise teaching – learning plans. 6. Direct and strengthen the links between school and community activities. 7. Conduct research and development in Teacher Education and other related. Back
11. The authors would like to acknowledge the following persons: The consultant of the authors, Mr. Francis dela Cruz, for without him this module will not be guided and approved by the subject teacher of the authors. The teacher of the authors in Educational Technology II, Mr. For-Ian V. Sandoval, who is the source in making this module and the one who’s supporting us to make this. Acknowledgement Next
12. Prof. Marilyn E. Villaranda, for sharing her knowledge and ideas regarding in this module. Mr,. Dexter Reyes, for also sharing his knowledge regarding in this module. And of course to the beloved parents of the authors, Mr. and Mrs. Bautista; Mr. and Mrs. Villaflor, for the unlimited support and love. And specially to our Almighty God, who is the source of our strength, knowledge and inspiration. Back
13. FOREWORD This Teacher’s Guide Module entitled “Module in playing volleyball” is part of the requirements in Educational Technology 2 under the revised curriculum for Bachelor in Secondary Education based on CHED Memorandum Order (CMO)-30, Series of 2004. Educational Technology 2 is a three (3)-unit course designed to introduce both traditional and innovative technologies to facilitate and foster meaningful and effective learning where students are expected to demonstrate a sound understanding of the nature, application and production of the various types of educational technologies. Next
14. The students are provided with guidance and assistance of selected faculty members of the College through the selection, production and utilization of appropriate technology tools in developing technology-based teacher support materials. Through the role and functions of computers especially the Internet, the student researchers and the advisers are able to design and develop various types of alternative delivery systems. These kind of activities offer a remarkable learning experience for the education students as future mentors especially in the preparation of instructional materials. Next
15. The output of the group’s effort may serve as an educational research of the institution in providing effective and quality education. The lessons and evaluations presented in this module may also function as a supplementary reference for secondary teachers and students. Next
16. FOR-IAN V. SANDOVAL Computer Instructor / Adviser Educational Technology 2 Francis Jose S. dela Cruz Module Consultant LYDIA R. CHAVEZ Dean College of Education Back
17. Volleyball is a game played by two teams on a playing court divided by a net. The mission of this game is to send the ball over net for the opponent’s court and to prevent the same effort by the opponent. Each team has three hits to return the ball. What is volleyball? Next
18. The ball is put in play with a service by the server over the net to the opponent’s playing court. Points are continues but when one team fails to return the ball properly to the opposing team, it will be an opportunity for them to gain points. Back
21. According to Shondell and McManama (1971) the game volleyball was created by William G. Morgan, a Physical Director of the YMCA at Holeyoke, Massachusetts in 1895. In experimenting this game, Mr. Morgan do not have any idea that the result would produce a sport which is not only popular in USA but all over the world. Mr. Morgan was just hunting for a game for elderly men because the available games were strenuous and need to much space and equipments. Next
22. Tennis was the basis for this new game. He raised the net and used the basketball bladder to place of the tennis ball and substituted the hands for the tennis racket. But the weight of the basketball is to much that’s why Mr. Morgan replaced with a smaller and lighter ball which has made to his specification. MINTONETTE was the former name of volleyball and was played by means of hitting the ball with the use of the long handled racket while the ball is still on the top of the net which measured 6 feet and 6 inches high. It can play of any numbers of players and played innings as a way of scoring. Next Back
23. But later, the word volleyball was suggested by D.A. F Halsted of Springfield, Massachusetts and from that time, the game was officially called volleyball. And by the experiments, the size of the court, the height of the net, numbers of players and various other details were determined. Dr. George Fisher edited and published by the American Sports Publishing Company in 1917 incorporated the first volleyball guide and rule book of volleyball. Next Back
24. And by the experiments, the size of the court, the height of the net, numbers of players and various other details were determined. Dr. George Fisher edited and published by the American Sports Publishing Company in 1917 incorporated the first volleyball guide and rule book of volleyball. The first YMCA volleyball tournament was sponsored in 1922 at Brooklyn, New York with Pittsburgh, Pennsylvania, carrying off with the honors among the twenty three (23) competing teams. New York and Buffalo club took the championship honors in the first National AAU tournament held at the Buffalo in 1927. Next Back
25. Volleyball was introduced in Asia by Dr. Gray, director of YMCA I Calcuta, India. And in 1903 in Shanghai, China and after several years it was introduced in Japan. But finally in Manila 1910, volleyball was introduced by Elwood Brown, a director of YMCA in Manila and after a few years, volleyball became popular not only in Manila but also throughout the country. And in 1913, a memorable event was held in Manila in the Philippines and hosted the Far East Games and won the championships for both men and women. And in 1921, the first National open volleyball championship was held at the Meralco Gymnasium. Next Back
26. Meralco Team – won the championship for men while, Philippine Normal School (PNC) – won the championship for women. Volleyball was first played internationally during 1964 in Tokyo Olympics, where the Soviet Union won both titles. From 1964 to the last Olympics, volleyball has been one of the sporting events contested. Exercise No. 1 Next Back
30. Playing Surface - The surface must be flat, horizontal, and uniform. It must not present any danger of injury of the players. It is forbidden to play on rough or slippery surfaces. On indoor courts, the surface of the playing courts must be a light color, while on outdoor courts a slope of 5 millimeter per meter is allowed for drainage. Court lines made of solid materials are forbidden. Next Back
31. Center Line – The axis of the center line divides the playing court into two equal courts measuring 9 meter x 9 meter each. This line extends, beneath the net from side line to side line. Next Back
32. Zone Lines – Attack lines and front zones. On each court, the front is limited by the attack line (its width included) 3 meter parallel to the middle of the center line. Beyond the side lines, both attack lines and front are considered to be extended indefinitely. Next Back
33. Boundary Lines – All lines are 5 millimeter in width. The lines must be light and of a different color from the floor and any other lines. Two side lines and two end lines shall mark the playing court. Both side and end lines are included in the 18 meter x 9 meter playing court. Next Back Dimension
40. 9. 50 m Men: 2.43 m Women: 2.24 m 1m Net – contact with the net is a fault unless it is accidental and made by a player who is not intending to play the ball. Back
43. This lesson includes the definition and responsibilities of the officials during volleyball. Referee Referee is seated or standing on a referee ’ s stand located at the end of the net. He directs the match from the start until the end. He has authority over all officials and members of the team. Referee ’ s decision is final. He is authorized to overrule the decision of other officials if he notices that they are mistaken. He can replace an official who is not performing his/her functions properly. Referee has also the power to decide on any matter involving the game including those not provided in the rules. Next
44. Referee is the one who is responsible for determining before and during the match whether or not the playing area, equipment, and the conditions meet playing requirements. He performs the toss with the team captain. He controls the teams’ warming up. He authorizes to sanction misconduct and delays. He decides upon the faults of the server and the positions of the serving team, including the screen. He also decides upon the faults in playing the ball, the faults above the net and its upper part. Next Back
45. Umpire or the 2 nd Referee The 2 nd referee stands outside the playing court near the post on the opposite side facing the first referee. He is the assistant of the first referee and has his own range of jurisdiction. He may replace the first referee if he cannot continue his work. He may signals fault outside the jurisdiction but may not insist on them to the first referee. He also controls the players in the warm up area. Next Back
46. The 2 nd referee authorizes interruptions, controls the duration, the resects improper requests. He controls the number of time – outs and substitutions used by each team and reports the second time out and the fifth and sixth substitutions to the first referee and the coach concerned. In case of an injury of a player, he authorizes an exceptional substitution or grants a three – minute recovery time. He checks the floor condition, mainly in the front zone. He also checks during the match that the ball still fulfill the regulations. Next Back
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49. He keeps the score sheet according to the rules, cooperating with the second referee. He user a buzzer or any other sound device to give signals to referees on the basis of his responsibilities. Prior to the game set, he registers the data of the match and teams according to procedures in force and obtains the signatures of the captains and coaches. The scorer records the starting line up of each team from the line up sheet. He notifies the second referee if he fails to receive the line up sheet on time. He must not show the line up sheet to anyone except the referees. He records the points scored and ensures that the score board indicates the correct score. Next Back
50. He controls the serving order of each team and indicates any error to the referees immediately after the service hit. The scorer records the time outs and player substitutions controlling their number and informs the second referee. He notifies the referees of a request for interruptions that are out of order. He announces to the referees the end of the sets and the scoring of the 8 th point in the deciding set. He records the sanctions, warning, penalties. At the end of the match, he records the final result. He signs the score sheet and obtains the signatures of the team captains and then the referees. Next Back
51. In case of protest, he writes or permits the team captain to write on the score sheet a statement on the incident protested. Line Judgment or Lineman If there are 4 line judges, they stand the free zone at 1 to 3 m. from each corner of the court, on the imaginary extension of the line that they control. If only two, they stand at the corners of the court nearest to the right hand of each referee diagonally at 1 to 2 m. from the corner. They perform their functions by using a flag and they are going to give a signal if the ball is “in” or “out”. Next Back
52. They signal the touches of “out” balls by the team receiving the ball. They when the ball touches the antenna, the served ball crosses the net outside the crossing space. They signal if any player ( except the service ) steps outside of her playing court at the moment of the service hit. They signal the foot faults of the server. They must repeat his signal upon the request of the 1 st referee. Next Back
53. Player’s Positions After a serve or attack, the back row players try to dig the ball and get it to the passer. The passer then usually tips it to the front row players or the spiker, who tries to score a point with a spike or tip into the other team’s zone. Position Exercise No. 3 Next Back
57. Player A team is composed of a maximum of 12 players. Only the players recorded on the score sheet may participate in the match. They are seated at their own team bench located beside the scorer’s table. Those in the playing court assume the position as LF ( left forwarded ), CF ( center forward ), RF ( right forward ), RB ( right back ), CB ( center back ), LB ( left back ). Only the team members are permitted to sit on the bench during the match and to participate in the warm – up. Next
58. Participants must know the official volleyball rules and abide by them. Must accept referee’s decision with sports manlike conduct. Must behave respectfully and courteously in the spirit of fair play, towards the officials, opponents, teammates and spectators. Must refrain from actions aimed at influencing referee’s decisions and actions at delaying the game. Team Captain Team captain should be indicated in the score sheet and identified inside the court, another player will be designated as team captain. Next Back
59. He should sign the score sheet before and after the game. He should represent his team in the toss. He is authorized to speak to the referee while the ball is out of play, to ask authorization to change uniform or equipment; verify position of the teams. If there is a previously expressed disagreement while the 1st referee, he should or many confirm it is a protest and record it on the score sheet. Next Back
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62. Assistant Coach He sits on the team bench but has no right to inter venue in the match. Should the coach have to leave his team, he may at the request of the game captain with the authorization of the first referee, assume the coach’s functions. Exercise No. 4 Next Back
64. 1. To identify the given skills/techniques. 2. To define the different skills. 3. To react actively in the different skills that has been given. 4. To perform or to repeat the different skills that has been given. Objectives of the Lesson Next
65. Forearm Pass -The Forearm Pass may also called as the “bump” or “dig” and it is used in serving the ball and in hard – driven spikes. It is also used for passing the ball if it hard for you to handle it by the overhand passing technique. The bump Next
67. It is used in both defensive (keeping the ball from falling to the floor) and offensive (restarting the attack by bumping toward the passer and send the ball to the spiker). The floor dig Back
69. This is performed to get the ball that would be impossible to play, using one or two – hand bump. Back
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73. This is done by conscious relaxation of the arms and the hands. It is also applied of forwarding the momentum of the ball as it changed direction. Back
74. Arms are remain straight and corresponds to the floor during the ball contact. The extension of the ankle, knee and hip provides the force in redirecting the ball in the opposite direction. In case of a hard – driven spike, be ready of the speed you might needed in the incoming ball which will determine ball control. Back
75. This is done by the player if it is impossible to hit a spike or to serve it right. Back
81. It is used during the match and the tip is a move that can be used between receiving and attacking. It is made with an upward movement of the legs and arms. Back
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84. 4. The big muscles provide the energy for acceleration while the smaller muscles of the fingers provide accuracy of the pass. 5. A complete extension for all levers is most desirable. This is the “follow through” direction, which completes the fundamental movement pattern of the pass. Next Back
85. 6. Synchronization is the keyword. Early contacts result to inaccuracy of the pass, late contact will result in the ball’s coming to rest, which causes rule infraction. Exercise No. 6 Next Back
97. Toss – is a motion making an upward lift of both hand and ball. Back
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102. The Serve Underhand serve is legal but in the international level players use an overhand serve, mainly the tennis or jump serve. If it is well hit, the jump serve is a powerful offensive weapon. The server or the player can stand anywhere behind the 9m line. Back
106. Is the action of players close to the net to intercept the ball coming from the opponents’ side by reaching higher than the top of the net. Blocking the ball is done when the player acted to block without touching the ball. Blockers are not expected to block all the spikes but to serve as a screen. The tallest player is usually a team’s main blocker. When there are two or three players do the blocking action, it is called collective block . Back
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112. Ball lower than top of the act Ball above Ball touches the net. Back
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114. Correction – Flip the hands over and back rapidly. Practice this techniques without a ball until you become proficient. b. Fault – Jumping into the net or across the center line during the block. Cause – You fail to convert forward momentum into an upward force or starting too far from the net. Correction – Start with chest to net jump straight up. Do not take any forward steps. Next Back
115. c. Fault – Always missing the ball while blocking. Cause – Not watching the spiker at the moment of contact, or closing the eyes while making the block action. Correction – The player must watch the ball. Concentrate on the spiker’s arm and hand. Keep your eyes open and shift your hands to the right or left as you hit the ball to compensate for the spiker’s angle. Next Back
116. d. Fault – When blocking the ball into the net. Cause – You are not reaching over the net to contact the ball or poor timing. Correction – Work for a maximum jump, which should enable the player to get across the net. If the player can block the spiker’s side of the net, the ball will not cross the net. Next Back
117. e. Fault – Blocking the ball out of bounds during the block instead of flipping them downward for in bound trajectory. Correction – The player should turn the hands slightly inward. The angle of deflection will cause the ball to land in the opponent’s court if the skill is properly practiced and mastered. Exercise No. 9 Next Back
120. The spiker. A pure attack hit. The players who execute the spike have an excellent sense of balance in the air and can perceive and anticipate the actions and positions of the opposing team members. The first spike recorded in 1920 in the Philippines. (The “Philippine Bomb” Back
121. The Power Spike Few sports contain a fundamental, more difficult to execute than the spike. It consists of a running approach, take – off, contact with a moving ball, and landing without losing balance. All actions, which direct the ball towards the opponents, with the exception of service and block are considered as attack hits. Next
122. During an attack hit, tipping is permitted if the contact is clean and the hand does not accompany the ball. The attack hit is completed the moment the ball completely crosses the vertical plane of the net or is touched by an opponent. A front row player may complete an attack hit at any height, provided that the contact with the ball has been made within the player’s own playing space and the back row player may complete an attack hit from behind the front zone. Next Back
136. 2. Ball out of Play At the moment of the fault, the referee whistle when the ball is out of play; at the moment of the whistle, in the absence of the fault. 3. Ball “IN” When the ball touches the floor of the playing court including the boundary lines, the ball is “in” or counted. Next Back
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140. If simultaneously hits by “two” opponents over the net lead to a “catch”, it is a “ double fault” and the rally is replayed. B. Assisted hit Within the playing area, a player is not permitted to take support from a team mate or any structure/object in order to reach the ball. Next Back
141. C. Characteristics of the hit The ball may touch any part of the body, the ball must not be caught and/or thrown. It can be rebound in any direction. Exceptions At blocking, consecutive contacts maybe made by one or more blocker (s) provided by the contacts occur during one action. At the first hit of the team, the ball may contact various parts of the body consecutively that the contacts occur during one action. Next Back
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147. Contact with the net Contact with the net by a player is not a fault, unless it is made during the action of playing the ball, or it interfere with the play. Some actions of playing the ball may include actions in which the players do not actually touch the ball. Once the player has hit the ball, he/she may touch the post, rope or any other object outside the total length of the net provided that it does not interfere with play. Next Back
148. When the ball is driven into the net and causes it to touch an opponent, no fault is committed. Player’s fault at the net A player penetrates into the opponent’s space under the net, interfering with the latter’s play. A player penetrates into the opponent’s court. A player touches the ball or an opponent in the opponents’ space before or during the opponents’ attack hit. Exercise No. 11 Next Back
162. Exceptional Substitution An injured player, who cannot continue playing should be substituted legally. If this is not possible, the team is entitled to make an exceptional substitution. Substitution for Expulsion An expelled or disqualified player must be replaced through a legal substitution. If this is not possible, the team is declared incomplete. Next Back
163. Illegal Substitution A substitution is illegal, if it exceeds the limitations indicated. Limitations of substitutions are done except in the exceptional substitution. When a team has made an illegal substitution and a play has been resumed, the following procedure shall apply: Next Back
215. Terminology Ace - An in-bound legal serve that the opponents cannot return, resulting in a point for the serving team. Antenna - The vertical rods along the outside edge of the net; they extend 32 inches above the net and indicate out of bounds along the sideline. Assist - Passing or setting the ball to a teammate, who attacks the ball for a kill. Attack - The offensive action of hitting the ball; the attempt by one team to terminate the play by hitting the ball to the floor on the opponent’s side. Next Back
216. Attack block - Receiving players’ aggressive attempts to block the spiked ball before it crosses the net. Attack line - A line three meters from the net; the attack line separates the front-row players from the block-row players. Attacker - Also “hitter” an “spiker”; a player who attempts to hit a ball offensively with the purpose of terminating play in his or her team’s favor. Back-row attack - An attack in which the back-row player jumps from behind the nine meter line and attacks the ball. Next Back
217. Back set - A set made when the setter’s back is toward the hitter. Block - A defensive play by one or more players meant to intercept a spiked ball; the combination of one, two, or three players jumping in front of the opposing spiker and contacting the spiked ball with the hands. Bump - Descriptive slang for forearm passing. Bump pass - The use of joined forearms to pass or set a ball in an underhand manner. Next Back
218. Center line - The line directly under the net that divides the court into two equal halves. Closing the block - The responsibility of the assisting blocker(s) to angle the body relative to the first blocker. Cross-court shot - An individual attack directed at an angle from one end of the offensive team’s side of the net to the opposite side line of the defensive team’s court. Cut shot – A spike from hitter’s strong side that travels at a sharp angle across the net. Next Back
219. Decoy – An offensive play meant to disguise the spiker who will receive the set. Deep set – A set to be hit away from the net to confuse the blockers. Dig – Passing a spike or rapidly hit ball; slang for the art of retrieving an attacked ball close to the floor. Dink – Also “tip”; a legal push of the ball around or over blockers. Next Back
220. Double block – Two players working in unison to intercept a ball at the net. Double hit – Successive hits by the same player (illegal). Double quick – Two hitters approaching the setter for a quick inside hit. Doubles – A game with two players on a side. Down ball – A ball the blockers elects not to attempt to block because it has been set too far from the net or the hitter is not under control. Next Back
221. Five–one – An offensive system that uses five hitters and one setter. Five – set – Set to the right front hitter with a back set. Flair – Inside – out path of an outside spiker who hid behind a quick hitter. Floater – A serve with no spin that follows an erratic path. Next Back
222. Forearm pass – A pass in which the player’s arms are joined from the elbows to the wrist; the player strikes the ball with the fleshy part of his or her forearms in an underhand motion. Foul – A violation of the rules. Forearm pass – A pass in which the player’s arms are joined from the elbows to the wrist; the player strikes the ball with the fleshy part of his or her forearms in an underhand motion. Foul – A violation of the rules. Next Back
223. Four set – A set one foot from the sideline, and on two feet above the net. Four-two - An offensive system using four hitters and two setters. Free ball – A ball that will be returned by a pass rather than a spike; the receiving team should move into serve receive positions. Held ball – A ball that comes to rest during contact, resulting in a foul. Hit – To jump and strike the ball with a forceful overhand shot. Next Back
224. Hitter – Also “spiker” or “attacker”; the player who is responsible for hitting the ball. Inside shoot – A play set; a 33. Isolation play – A play designed to isolate the attacker on a specific defender. Jump serve – A serve in which the server runs then jump high to serve. It is difficult but effective because speed is generated and the contact is made from a higher point. Jungle ball – Any gathering of people playing volleyball who don’t use correct techniques. Next Back
225. Key – To discern the opposing team’s next play by observing its patterns or habits. Kill – An attack that results in an immediate point or side out. Line – The marks that serve as boundaries of a court. Line shoot – A ball spiked along the opponent’s sideline that is closest to the hitter and outside the block. Middle back – A defensive system that uses the middle back player to cover deep spikes. Next Back
226. Middle up – A defensive system that uses the middle back player to cover dinks or short shots. Mintonette – The original name of the game of volleyball, which was created by William Morgan. Multiple offenses – A system of play that uses various sets, not just outside regular sets. Offside block – The player at the net on the side that is away from the opponent’s attack. Off-speed shot – A ball that loses power quickly because it was hit with less than usual force. Next Back
227. On hand – A ball set from the same side as the attacker’s favored hand; also called “strong side”. Overhand pass – A pass made with both hands open, controlled by the fingers, with the player’s face below the ball. Overhand serve – A serve in which the player strikes the ball with his or her hand above the shoulder. Overhead pass – A ball-handling skill in which the player uses both hands simultaneously to contact the ball above the head to direct to the intended target. Next Back
228. Pancake – A one-hand floor defensive technique where the player’s extended hand slides along the floor palm down while the player dives or extension rolls, so that the ball bounces off the back of the player’s hand. Pass – The first hit, which is aimed at the setter. Power alley – A cross-court hit that travels away from the spiker to the farthest point of the court. Ready position – The flexed yet comfortable posture a player assumes before moving to the point of contact. Next Back
229. Roof – To block a spike, usually straight down for a point. Rotation – The clockwise movements of players around the court and through the serving position following a side out. Serve – One of the basic volleyball skills; the serve puts the ball into play. Set – The tactical skill in which the ball is directed to a point where a player can spike it into the opponent’s court. Next Back
230. Setter – The player who makes the set to the attackers. Side out – Occurs when the receiving team successfully puts the ball away against the serving team commits an unforced error; the receiving team thus gains the right to serve. Spike - Also “hit” or “attack” a ball contacted with force by a player on the offensive team with the intent to terminate the ball on the opponent’s blocker. Sprawl - A technique used to get a low serve or spike. Next Back
231. Stuff - A ball that is deflected back to the attacking team’s floor by the opponent’s blockers. Target area – The area toward which the pass is directed; the setter is released into this area to prepare to set. Tip – Another term for “dink”. Transition – The term for changing from offense to defense or defense to offense; it must be done quickly and accurately. Underhand pass – Same as a bump. Next Back
232. Volley – An overhand pass or set. Wipe off – An offensive shot that is brushed off the blocker’s arms then goes out of bounds. Zones – A numbering system that designates the placement of a player or the target area of the ball. A common numbering system designates the back right third of the court (the area of the server) as zone 1. Zone 2 is the right front court. Zone 3 is the middle front third of the court. Zone 4 is the left front third. Zone 5 is the left back area and zone 6 is the middle back area. Next Back to T.o.C. Back
233. Selected References Book References Ball Sports for Fitness by Edgar C. Jimena Internet References http://images.search.yahoo.com/search/images;_ylt=A0S020oA8TRJvhsA1xCJzbkF?p=volleyball&fr=yfp-t-501&ei=utf-8&x=wrt&y=Search http://images.search.yahoo.com/search/images;_ylt=A0S0206z_TRJ0eoAne6JzbkF?fr2=sg-gac&sado=1&p=volleyball%20clipart&fr=yfp-t-501&ei=utf-8&x=wrt Next Back
268. You can do this stretch standing in a corner or in a doorway. Step: For a corner: Step 1 – Put your hands on each wall and lean into the corner. Tip: If you do not have a doorway or a corner, place your hands behind your head and move your elbows back until you stretch your chest. Back
270. Steps: Step 1 – Extend your right arm straight out in front of your right shoulder then turn your fingers down so your palm is facing away from you. Step 2 – Use your left hand in slightly putting pulling you fingers toward you. Stay for at least five breaths, pressing hard is for best stretching but be sure that you’re not feeling any pain. Step 3 – Then let go and turn your fingers up. Place your left hand to your right fingers then press toward you and hold them for also five breaths. Next Back
271. Step 4 – Then release and repeat the stretches to your left. Repeat the stretches for two minutes then shake out your hands for releasing your wrist. This stretch is great to do after push – ups and plunks. Back
273. This is for the upper extremity and neck flexibility. The purpose of this flexibility is to stretch the muscles in the upper body that are tight. Having a flexible body is needed; it allows the muscles and joints to work more easier and decreases the frequency of muscles strains and tendon injuries. Steps: Step 1 – Put your head from lowered shoulder by positioning ear toward front of the opposite shoulder, then hold and stretch. Step 2 – Repeat on the other side. Back
275. Femoris, Semitendinosus and Semimembranosus are the three muscles that make up your upper leg. These muscles enable you to extend the hip joint and flex the knee. You can do the hamstring stretch after a long walk or a jog. Steps: Step 1 – Stand and straighten your right leg on a bench, a step or a rail. Maintain that position with your right, support with leg bent slightly. You can ask for assistance or you can hold on to a bar or wall for the support. Next Back
276. Step 2 – Gently bend forward from the hips until you feel stretch in the back of your thigh, top of calf, and at the back of your knee. Hold for about eight seconds. Step 3 – Then slowly lean in further. Repeat to the other leg. Squats. Lunges and supine ball curl are the other stretches that you can use in stretching your hamstring. Back
278. This stretch strengthens your knees. Keeping quads strong also cut the risk of having knee injury or from strenuous activities. Steps: Step 1 – Stand and touch the wall for the balance. Step 2 – Straighten hip by moving knee backward. Hold and stretch. Then repeat to the other side. Back
280. The Gastrocnemius and the Soleus muscles are the muscles involved in this stretching. Gastrocnemius is the muscle stretchedbehind you and the soleus is the muscle stretched when you bed your knee. Steps: Step 1 – Lean forward with your hands at shoulder level against the wall then bend your right forward and extend your left leg with a straight knee behind. Step 2 – Keep your lower back flat and gently move your hips forward. Be sure that your heel of your left leg is on the ground with your toes pointed towards the wall. Hold for five up to ten seconds. Repeat on the other side. Back
282. Hip flexor muscles or iliopsoas consist of iliacus and psoas major muscles. It allows you to move your thighs towards your stomach area. Steps: Step 1- Kneel on both knees. Step 2 – Step your right foot by keeping your left knee on the floor and put your hands on the top of your right thigh. Back
284. Steps: Step 1 – Gently lie on the floor. Step 2 – Lift your left knee and then your right. Hold your knees with your hands for three seconds. Step 3 – After three seconds, bring your knees together and repeat the three second – stretch. Then do this for one up to three minutes. Back
286. Step: Step 1 – Rotate your torso to the right while keeping your pelvis facing forward. Hold this position up to five seconds then return to the starting position. Repeat to the other side. Back
288. Step: Step 1 – Bring your both knees up by keeping your toes pointed. Hold and support by putting your hands behind your legs and thighs. Keep up to 8 breaths. Back
289. Abba Paola F. Bautista Authors Maricris M. Villaflor Co - Authors Mr. For – ian V. Sandoval Mr. Francis Jose S. dela Cruz Back
291. Name: Abba Paola Flores Bautista Birthday: April 2, 1991 Contact No.: 09099619861 Address: Gen. Luna St., Siniloan Laguna Parents: Father: Nestor F. Bautista Mother: Lourdes F. Bautista Educational Attainment: Elementary: Angela Ong Javier Mem. Elementary School Secondary: Laguna State Polytechnic University Tertiary: Laguna State Polytechnic University Back
293. Name: Maricris Mendoza Villaflor Birthday: March 11, 1991 Contact No.: 09216225625 Address: Brgy. J. Rizal Santa Maria Laguna Parents: Father: Rolando E. Villaflor Mother: Emelita M. Villaflor Educational Attainment: Elementary: Sta. Maria Elementary School Secondary: Sta. Maria National High School Tertiary: Laguna State Polytechnic University Back
295. Name: For – Ian Villanueva Sandoval Birthday: April 5, 1979 Contact No.: 0916 – 221 – 77 – 11 E-mail Address: [email_address] Educational Attainment: Elementary: Palasan Elementary School, Sta. Cruz Laguna Secondary: Union College of Laguna, Sta. Cruz Laguna Tertiary: Far Eastern University Course: Bachelor of Science in Mathematics Major: Computer Science Back
297. Name: Francis Jose S. dela Cruz Birthday: June 18, 1983 Contact No.: Address: San Marcos St., Balian, Pangil Laguna Educational Attainment: Elementary: Victor O. de Guia Memorial Elementary School Secondary: Balian National High School Tertiary: Polytechnic University of the Philippines Achievements: Registered coach in FINA, Philippine Amateur Swimming Association, Delegates, Head coach – Calamba Patriot Swim Club, Head Coach – Colegio San Juan de Letran – Calamba, Coach – LSPU Swimming team, Delegates, FINA Asean Coaches Summit held in Bangkok, Thailand. Back
