If you want to become a better volleyball player, it's very
likely nothing will help you more than improving your individual
volleyball skills.
The sport of volleyball has been around for over 100 years and there have been many methods developed for improving performance.
Many coaches believe in having teams perform game like drills.
Some coaches believe the best way to improve is by having their teams play against stiff competition. On the other hand, many coaches think it's best to play weak competition early in the season. This is a concept known as "winning early". Winning early basically means scheduling weak matches early in the season with hope of creating winning momentum. Winning early and often will likely create confident players. Many times expecting to win is half the battle.
Recently, it's becoming more and more common for strength and conditioning to be a part of volleyball training.
With all the different philosophies out there, developing fundamental skills is still one of the most important aspects of training.
The following are some key points to effectively teaching individual volleyball skills.
Steps for Learning How to Serve
1. Toss the ball in front of your serving shoulder.
2. Keep your elbow high and back.
3. Contact the middle of the ball with the middle of your hand.
4. Follow through as you bring your arm forward.
Floor Moves and Defensive Techniques
1. Collapse. From a low defensive position, a player might collapse to the ground in order to make a last second move to play the ball.
2. Sprawl. Anticipating the ball falling out in front of them, a defender might use the sprawling technique to take a lunge forward and reach to make a play.
3. The dive. This is similar to the sprawl except the body is more in an airborne position when making the play.
Steps to Execute the Blocking Skill
1. Identify the front row attackers.
2. Use a shuffle step or crossover step to get in position to jump.
3. Jump straight up and penetrate the net with your hands.
4. Keep fingers and hands wide when blocking.
5. Angle your hands so the ball will rebound down into the opponent's court.
6. Always focus on contacting the ball with the hands, not the arms.
Steps to Execute the Setting Skill
1. Get to the ball as quick as you can and square your body up to the target.
2. Have your right foot slightly in front with your body weight balanced. Your shoulders, hips, and feet need to be facing the target. From this ready position, your knees are bent and your back is straight. Place your hands above your forehead. Hands should be in the shape of the ball.
3. Contact the ball above the forehead while keeping elbows comfortably bent.
4. Use your legs to generate power through your body up to your hands while fully extending your arms and then your entire body.
Tips for Executing the Spiking Skill
1. If you're right handed, the steps for the approach are left foot first, then a quick right left.
2. Your arms and hands should be coming up in front of your body as you are jumping.
3. Continue to bring your hands up above your head as you are flying through the air. If you drop either arm you will lose vertical momentum and height.
4. With both arms up, bring your hitting hand back by bending at the elbow.
5. Swing your arm forward making contact with the ball with your arm fully extended.
Forearm Passing Techniques
1. Use the hips, legs, and shoulders to pass the ball.
2. Pass the ball with your shoulders, not by swinging your arms.
3. Don't move your head when following the ball to your arms, just move your eyes.
4. When playing the ball away from your body, extend your passing platform away from your body as you bend at the waist and shrug your shoulders.
5. Shoulders should be over the knees with your eyes following the ball to your arms.
Many coaches believe in having teams perform game like drills.
Some coaches believe the best way to improve is by having their teams play against stiff competition. On the other hand, many coaches think it's best to play weak competition early in the season. This is a concept known as "winning early". Winning early basically means scheduling weak matches early in the season with hope of creating winning momentum. Winning early and often will likely create confident players. Many times expecting to win is half the battle.
Recently, it's becoming more and more common for strength and conditioning to be a part of volleyball training.
With all the different philosophies out there, developing fundamental skills is still one of the most important aspects of training.
The following are some key points to effectively teaching individual volleyball skills.
Steps for Learning How to Serve
1. Toss the ball in front of your serving shoulder.
2. Keep your elbow high and back.
3. Contact the middle of the ball with the middle of your hand.
4. Follow through as you bring your arm forward.
Floor Moves and Defensive Techniques
1. Collapse. From a low defensive position, a player might collapse to the ground in order to make a last second move to play the ball.
2. Sprawl. Anticipating the ball falling out in front of them, a defender might use the sprawling technique to take a lunge forward and reach to make a play.
3. The dive. This is similar to the sprawl except the body is more in an airborne position when making the play.
Steps to Execute the Blocking Skill
1. Identify the front row attackers.
2. Use a shuffle step or crossover step to get in position to jump.
3. Jump straight up and penetrate the net with your hands.
4. Keep fingers and hands wide when blocking.
5. Angle your hands so the ball will rebound down into the opponent's court.
6. Always focus on contacting the ball with the hands, not the arms.
Steps to Execute the Setting Skill
1. Get to the ball as quick as you can and square your body up to the target.
2. Have your right foot slightly in front with your body weight balanced. Your shoulders, hips, and feet need to be facing the target. From this ready position, your knees are bent and your back is straight. Place your hands above your forehead. Hands should be in the shape of the ball.
3. Contact the ball above the forehead while keeping elbows comfortably bent.
4. Use your legs to generate power through your body up to your hands while fully extending your arms and then your entire body.
Tips for Executing the Spiking Skill
1. If you're right handed, the steps for the approach are left foot first, then a quick right left.
2. Your arms and hands should be coming up in front of your body as you are jumping.
3. Continue to bring your hands up above your head as you are flying through the air. If you drop either arm you will lose vertical momentum and height.
4. With both arms up, bring your hitting hand back by bending at the elbow.
5. Swing your arm forward making contact with the ball with your arm fully extended.
Forearm Passing Techniques
1. Use the hips, legs, and shoulders to pass the ball.
2. Pass the ball with your shoulders, not by swinging your arms.
3. Don't move your head when following the ball to your arms, just move your eyes.
4. When playing the ball away from your body, extend your passing platform away from your body as you bend at the waist and shrug your shoulders.
5. Shoulders should be over the knees with your eyes following the ball to your arms.
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