Volleyball Camp
Warm Up 15 min
Jog around the gym (5mins)
High knees- Typical running motion with high knee lifts (2 mins)
Butt kicks- Typical running motion with high heel lifts touching the butt (2 mins)
Side lunge stretch- Lunge from side to side, holding each lunge for 5 seconds (1 min)
Walking Lunges- Walking and lunge and hold each lunge for 5 seconds (1 min)
Power swings- Run around the gym while swinging your arms (1 min)
3 minute water break
Day 1: Passing
Equipment:
Volleyballs
Volleyball Net
Running Shoes
Safety Considerations: when passing make sure your hands are held together, while elbows are straight and wrists remain firmly in position make sure your body is positioned towards your target to avoid injuries to others
Rules:
Performed by holding hands together and the hitting the ball
When receiving the serve there is no need to swing the ball with arms
When bumping a free ball the extra power for the bump should come from the legs and through the body, not only swinging the ball with arms.
The pass or the forearm bump is the one of the most common moves in volleyball. Volleyball passing is essential. The team that does not or cannot pass the ball cannot win the game. Passing the ball begins the play and allows a team to get the ball over the net. The 2 type of passes are: forearm bump or overhead pass.
Techniques:
Forearm Bump
Feet are slightly wider then shoulders and outside foot is forward- One foot is kept slightly in front of other because most of the movements to play the ball will be either forwards or backwards. (knees slightly bent)
Hands and arms are apart- not brought together until just before contact- Hands should be kept at waist level
Once you see ball coming towards you, move the lower body- do not try to reach out for the ball early with the arms
Just before contact, the hands and arms are brought together to form a “passing platform” toward the target.
Jog around the gym (5mins)
High knees- Typical running motion with high knee lifts (2 mins)
Butt kicks- Typical running motion with high heel lifts touching the butt (2 mins)
Side lunge stretch- Lunge from side to side, holding each lunge for 5 seconds (1 min)
Walking Lunges- Walking and lunge and hold each lunge for 5 seconds (1 min)
Power swings- Run around the gym while swinging your arms (1 min)
3 minute water break
Day 1: Passing
Equipment:
Volleyballs
Volleyball Net
Running Shoes
Safety Considerations: when passing make sure your hands are held together, while elbows are straight and wrists remain firmly in position make sure your body is positioned towards your target to avoid injuries to others
Rules:
Performed by holding hands together and the hitting the ball
When receiving the serve there is no need to swing the ball with arms
When bumping a free ball the extra power for the bump should come from the legs and through the body, not only swinging the ball with arms.
The pass or the forearm bump is the one of the most common moves in volleyball. Volleyball passing is essential. The team that does not or cannot pass the ball cannot win the game. Passing the ball begins the play and allows a team to get the ball over the net. The 2 type of passes are: forearm bump or overhead pass.
Techniques:
Forearm Bump
Feet are slightly wider then shoulders and outside foot is forward- One foot is kept slightly in front of other because most of the movements to play the ball will be either forwards or backwards. (knees slightly bent)
Hands and arms are apart- not brought together until just before contact- Hands should be kept at waist level
Once you see ball coming towards you, move the lower body- do not try to reach out for the ball early with the arms
Just before contact, the hands and arms are brought together to form a “passing platform” toward the target.