Volleyball requires speed, agility and teamwork. Whether you are an experienced player or a novice, you need to know that there is always room for improvement. Recognize which aspects of your game need more training to become a more complete player and improve your skills, team play and overall athletic training.
Steps
Part 1 of 3: Improving Skills
Step 1. Learn arm-up serve
While many professional players prefer to serve in a jump, even a simple over-the-shoulder hit can be very effective. Stay behind the baseline, throw the ball up to a height suitable for you and hit it with the palm of your hand so that it passes the net. Put all the strength you have into it. The ball must fall within the boundaries of the opponent's field. While you can serve with a side shot or one on hand, these techniques do not make it difficult for the other team to receive, as a high shot can. For this reason it is appropriate to learn it.
- Practice throwing batting. Whatever your type of serve, when you throw the ball into the air and then hit it, aim for its underside. Also try to hit it with the part of the hand near the wrist and not with the full palm, in this way the serve will be more precise. Check your stance well and aim accurately, otherwise the ball will be out of control.
- Experiment with how much force to put on the ball. Is it too much? Too little? Very soon you will develop muscle memory, know how much power to use and be as accurate as a sniper.
Step 2. Learn to receive in bagher and pass accurately
One of the first fundamentals you must acquire after the serve is the bagher, in order to pass the ball to the lifter who will develop the attacking action (and therefore the possibility of scoring). The best receivers are able to dampen the momentum of the ball, eliminate its rotation and raise it high enough to allow the lifter to get into position.
- Develop the right reception technique. Keep your arms straight in front of you and put one palm of your hand inside the other, your forearms will guide the ball in the direction you want. Cupped one hand and rest it in the other. The thumbs must stay together, pointing upwards and away from you, but without crossing.
- When you receive, you have to hit the ball with the inside of the forearm. Although it is a sensitive part, it is also a flat surface on which the ball can bounce. Practice receiving and passing with a teammate and try to always direct the ball to the same spot; for this exercise you don't even need the net.
Step 3. Learn to lift
A good lifter gives the other players a chance to score a point for the team. A lift, just like an assist in football or basketball, is the best way to contribute to the game and give your team the advantage. The lift should be called loudly and clearly, whether help is needed or not; in addition, the lifter must call the hitter he intends to serve.
- Bring your hands above your head so that, looking upwards, you can see the index fingers and thumbs forming a triangle between them (the hands, however, must not touch each other). When you have to lift, you have to center the ball in the triangle and push it up using only your fingertips.
- Try to shrug your shoulders as you bend your arms forward during the reception and the lift. If you only apply strength with a movement of the elbows, then you will not be able to express your maximum power. When dribbling, it is very useful to form a kind of rhombus with your hands through which to look at the ball.
Step 4. Learn to crush
This fundamental is the third touch granted to the team before the ball returns to the opponent's court. If done correctly, it allows the team to earn a point. While it is always best to practice the dunk with a net, players can also practice just the flick of the wrist.
To practice the dunk you need a partner who lifts the ball for you and towards whom you can dunk. In turn, he will receive the ball. Repeat this rotation several times even in the opposite direction. After a short time this fundamental will become almost automatic and you will be able to improve a lot
Step 5. Learn to brick
Volleyball is not just an offensive game. Being able to coordinate on the block with the entire team and prevent your opponent from scoring is of great importance and improves your playing skills. It's not a hard fundamental, but you have to learn to react and jump promptly and that takes a lot of training.
- The best way to train to block a dunk involves using the net and three players, while other teammates can train at the same time in other fundamentals. One player lifts the ball, one dunks and the third blocks. The two attacking players train in the lift and dunk and the third tries to jump as high as possible and block the ball.
- If you don't have a net available, practice blocking by practicing elevation. Practice jumping effectively and improving jumping power.
Part 2 of 3: Developing the Team Game
Step 1. Train in different positions
To become a better player, you need to be able to fill every role. You need to gain experience in all positions, from subnetwork to second line, regardless of your height and skills. Even if you are particularly good at one role, you have to play in all of them.
Step 2. Work hard
Try to catch every ball, even if you think you won't make it. Hit every time as if it were the last dunk, always giving your all on the pitch. If you give 100%, other teammates will be pushed to do so too. In this way the whole team will play like an engine at maximum power.
Step 3. Talk to your mates
The game of volleyball is based on good communication between team members, the best group is usually the one who talks the most. Call the ball by saying the word "mine" very loudly to avoid confusion with the other players. Shout if the ball is in the field or it will fall out. Let your teammates know if you notice that the opponent is about to make a Placed_.28o_dampened.29. The whole team will benefit from communication.
Step 4. Follow the coach's instructions
Good players know they always need to improve. Learn to accept constructive criticism and suggestions to grow as a volleyball player, this is a fundamental part of professional and non-professional play. If someone, coach or teammate, gives you advice, listen to it with an open mind and try to integrate new ideas into daily training. Your goal is to improve.
Step 5. Be a mentally strong player
If you hit a ball out or miss a pass, it still stays positive. Go ahead and focus on the next bar. Volleyball is also a game of nerves and mentality, if you are downcast your performance will be negatively affected. Stay focused on the intention to win. Find a mental balance and keep it; when your teammates see you play with intensity and mastery of you, they will be infected and the team will improve as a group.
- Always be vigilant even if you are winning with a 10-point lead; the game could be overturned thanks to an opposing player who is very good at serving. Concentrate throughout the game and don't change your mind until it's over.
- Be sporty. Recognize that, even when you don't win, there will always be another game to play and another opportunity to hit the ball even harder. Your teammates will appreciate your attitude, regardless of your performance on the pitch.
Step 6. Encourage your team members
High five, cheer them on, a good player should always send "positive vibes". Whether you are on the pitch or on the bench, always cheer on your teammates and stay focused on the match.
Part 3 of 3: Improving Athletic Preparation
Step 1. Work on speed
It is a common belief that volleyball requires strength in the arms. In reality, a good player is one who has learned to be in the right place at the right time and to take advantage of the playing technique. While strength is important, the best players for any role are not always the strongest, but those who are able to move efficiently and smoothly on the pitch.
Practice quick sprints and side-slides to improve your ability to move across the pitch quickly and effectively. Learn to move with the right timing
Step 2. Incorporate plyometric exercises into your training
These involve the use of body weight as resistance, so you can do them anywhere, at any time, because the only thing you need is you. Training in jumps using body weight as resistance allows you to stay fit.
Step 3. Improve the elevation
A high jump gives the hitter and blocker numerous advantages on the court. Practice hard jumping rope, squatting, collected jumps and you will notice that your elevation will improve dramatically. The key to success is consistency.
Practice jumping rope. This is one of the best tools for excellent overall physical fitness, as it increases endurance and stresses the muscles involved in the jump. Look for some rope training routines
Step 4. Work on agility
You have to be very quick to react to a step, which means you need to focus on those exercises that improve overall agility and muscle reaction times.
Step 5. Strengthen your abdominal and lower body muscles
A volleyball player spends a lot of time in a waiting position: a semi-squatting posture that allows for power and quick reactions to the approaching ball. For novice players, holding this position for long periods can be very tiring, so you need to develop strength in your abdominal muscles and legs so you can give your all throughout the game. Improve your stamina by strengthening your core muscles.
- Wall sit: lean against the wall with your back and "sit" on an imaginary chair. In this way you strengthen the thigh muscles, which are very important in volleyball for maintaining the waiting position.
- Try doing circuit training. If you are looking for an exercise routine that engages all muscle groups, this could be the solution and will help you improve your volleyball skills. It is also a great way to incorporate aerobic, strength and endurance exercises, qualities that are indispensable to you as a player.
Advice
- Don't forget to always communicate with your teammates.
- Encourage your teammates in case of a mistake - it will make everyone feel better.
- It takes some time to become a good hitter. Train and don't give up.
- Keep your arms straight when playing to give the ball the direction you want.
- Be a team player and don't be an individualist. Without a good pass, how can a setter set the lift and make an impregnable dunk?
- Try training against a wall to improve your serving, receiving and ball-lifting skills.
- Learn all the basics and correct hand movements.
- Bend your knees to smash the ball better!
