How to Practice Volleyball: A Complete Guide to Improve Your Skills
How to Practice Volleyball: A Complete Guide to Improve Your Skills
Blog Article
Volleyball is a very popular sport, both among children, teenagers, and adults. Combining speed, accuracy, and physical strength, volleyball requires players to have good technical skills and optimal physical fitness. If you want to improve your volleyball skills, regular and structured training is essential.
Here is a guide to how to practice volleyball for beginners to more experienced players.
1. Warm Up Before Training
Before starting volleyball training, it is important to warm up so that the body is more prepared and reduces the risk of injury. Warming up can involve light exercises and muscle stretching.
Examples of warm-ups for volleyball:
Light jogging for 5–10 minutes
Stretching the muscles of the legs, back, arms, and shoulders
Joint rotations, such as the wrists, shoulders, and waist
Dynamic exercises such as skipping (high jumping) or side shuffles (sliding movements to the left and right)
2. Basic Technique Training in Volleyball
There are several basic techniques in volleyball that every player must master. Here are the basic techniques you need to practice:
a. Serve
Serve is the first technique used to start the game. There are two types of serves that are often used in volleyball: underhand serve and overhand serve. Slot Gacor
Underhand Serve: Stand with feet shoulder-width apart, hold the ball with your non-dominant hand, and swing your dominant hand from below to hit the ball towards the opponent's court.
Overhand Serve: The standing position is the same, but the ball is hit with the hand above the head using the palm of the hand. This serve requires more practice to improve the accuracy and power of the hit.
b. Receiving Serve
Receiving serve is an important skill in volleyball. You must be able to receive serve from your opponent with good body position and proper hand arrangement.
Hand Position: Usually, receiving serve is done with a passing technique using a straightened lower arm, both hands meet to form a ball.
Step Movement: Position your body slightly lower with your knees bent, ready to move in any direction to anticipate the direction of the incoming ball.
c. Passing
Passing is a basic technique for sending the ball to a teammate, usually using the forearm or hand.
Forearm Passing: Hold both hands together with a flat hand position and fingers together. Try to lower your body slightly and the ball hits the forearm.
Overhead Passing: This technique is often used for balls that come higher. Use your fingers to direct the ball to a teammate.
d. Setting
Setting is a technique for setting the ball so that a teammate can smash or attack. This is an important technique for maintaining the tempo of the game.
Hand Position: Use both hands to form a "diamond" or diamond above your head. The ball should touch your fingertips, not your palms, to produce good accuracy.
Timing: Setting exercises must be synchronized with other players, so that the ball can be hit right when they are ready to attack.
e. Smash (Attacking/Spiking)
Smash is the most powerful attack in volleyball. This technique is used to send the ball hard to the opponent's court.
Starting Position: Start in a low position, then jump with power to reach the ball over the net. Make sure to swing your arms hard and precisely to produce an effective smash.
Strength and Accuracy: Exercises to improve arm strength and smash accuracy are essential. This involves arm muscle strength training and body agility.
f. Blocking
Blocking is a defensive technique to prevent your opponent's smash from entering your court.
Hand Position: The hands should be wide open and slightly tilted forward. This exercise also emphasizes timing, because you have to jump right when your opponent is smashing.
Observation Exercises: Practice the ability to observe your opponent's movements and read the direction of the incoming ball.
3. Physical Fitness Exercises
Physical fitness is very important in volleyball. Fitness exercises help players become stronger, faster, and have good endurance. Some useful fitness exercises for volleyball players include:
a. Strength Training
To increase the strength of the muscles used in smashing, serving, and blocking, do strength training such as:
Push-ups
Pull-ups
Squats
Dumbbell press
b. Agility Drills
Agility is very important in volleyball, especially in changing positions quickly. Some agility drills that can be done are:
Zigzag running
Cone drill (running around cones)
Jumping drills
c. Endurance Training
To increase endurance in long games, do cardio exercises such as: