No matter where you play volleyball: at school, at the gym, or at the beach, try your best to be the best player you can be. Switching from an average player to a good player does require dedication, patience, and focus to improve. You can hone your skills by constantly learning, changing tactics, and practicing often.
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Method 1 of 5: Practice Basic Techniques
Step 1. Get good equipment
So that you can practice volleyball, look for good equipment, for example: comfortable clothing that allows you to move freely, shoes specifically designed for volleyball, and a good quality volleyball. In addition, you must also have a net and access to use the volleyball court.
- For men, especially tall ones, maybe they should wear basketball shoes instead of volleyball shoes.
- To do some volleyball drills, you can practice using a high wall with a smooth surface or a basketball hoop.
Step 2. Practice basic volleyball stances
When playing volleyball, you must stand in a basic ready position. Stand with your feet shoulder-width apart and bend your knees. Place your weight on the balls of your feet so you're ready to move quickly. Extend your arms relaxed in front of your body.
Step 3. Do the leg shift exercise
Many moves in volleyball require you to move quickly from side to side. Minimize the amount of movement (and energy required) by sliding the foot from side to side. Stand in a basic ready position and then move sideways in a straight line. Keep your body low towards the floor.
- Avoid crossing your legs when you shift positions. This can trip you up.
- Once you've mastered the sliding motion of the foot, start incorporating these skills into other exercises, such as passing the ball to other players.
Step 4. Learn how to service
Serving is done from the back corner of the field. The ball must be hit over the net. This indicates that the ball is in play. To serve, throw the ball up with one hand. Move your other hand over your head to hit the center of the ball. Make sure your arms are fully extended and hit the ball when your arms are outstretched. Also make sure that the ball is in front of your body when you hit it. Keep moving your arms down to follow up on your stroke. Footwork is also very important, as it can determine how hard you hit the ball, and whether the ball crosses the net. You can start with the foot opposite the hand you are hitting, or on the same side as the hand you are hitting. If you start with your foot on the same side as your hitting hand, you'll need to take another step, leaning on the other foot to lift your body. If you start with the foot opposite the hand you're hitting, lean forward as you hit the ball. You have to figure out which one is right for you, and also practice being punctual in choosing the time.
Step 5. Learn to pass the ball
Stand in a basic ready position when the ball is pointing downwards. Position yourself directly behind the ball as it hits the floor. The sooner you're ready to hit the ball, the more time you'll have to make adjustments.
- Bring your arms in front of your body with your elbows close together. Grasp the back of one hand with the palm of the other and press and squeeze your thumbs together. Don't swing your arms; but move your shoulders to pass the ball.
- Use your mid and lower body strength to move the ball in the right direction.
Step 6. Learn to pass the ball
Passing the ball is a movement that a player makes when he touches the ball, then feeds it to another player to make a smash. Pass the ball by raising your arms above your head. Touch all the fingertips together, then spread all the fingers outward so that there is enough room for the ball. When the ball comes over the net or is passed from another player on your team, position yourself under the ball and bounce the ball with your fingertips.
- Do not use your palms to touch the ball. You only need the tips of your thumb, middle finger and index finger to pass the ball properly.
- Do the practice of passing the ball correctly by first catching the ball between the tips of the fingers. Once you've mastered how to pass the ball smoothly and evenly, start throwing the ball up with your fingertips.
Step 7. Learn how to do a sms
Smes is a technique of hitting the ball hard on the net so that it is difficult for the opposing team to return the ball. Smash after another player on your team has passed the ball. When the ball is in the air, jump to meet the ball at its highest point. Hit the top of the ball using the center of your palm. This movement creates a strong spin on the top of the ball so the ball can float over the net.
You need to choose the right timing to do the sms effectively. If you jump too fast or too slow, you won't get the best position to hit the ball. Practice smashing to hone your skills so you can put the time right
Step 8. Strengthen the ability to put your time well
Volleyball is a sport that requires you to keep your eyes on the ball at all times and know when to pass the ball, smash or hit the ball over the net. Having the ability to time well can strengthen your defenses.
Strengthen your timing skills by doing exercises that focus on timing, for example by blocking the ball in front of the net. Blocking the ball requires you to keep a close eye on the ball and keep an eye on the other players' movements
Method 2 of 5: Practicing Techniques
Step 1. Perform serve exercises towards the target
Place a target, such as a ball basket, in the back corner of the opponent's court. Practice serving by directing the ball to the target. Count how many times the ball hit the target or entered the basket.
Step 2. Practice using the basketball hoop
The basketball hoop is a great tool for practicing techniques such as passing, passing, and serving.
- Pass or pass the ball into the basketball hoop. Stand at the foul line, or approximately 5 meters from the ring. Throw the ball up and pass or pass the ball towards the hoop. Try to get the ball in when you pass.
- Serve and aim for the basketball hoop. Start at the foul line, or approximately 5 meters from the ring. Try to get the ball to the square board behind the hoop and try to hit the board 10 times in a row.
Step 3. Do the exercise in front of a wall
If you don't have a practice partner, use a hard, smooth wall for an imaginary pair. Do the exercise by passing the ball toward the wall, then hitting it back when the ball bounces towards you.
Step 4. Perform the exercise as if you were competing
If you can train with a friend on a netted volleyball court, practice as if you were playing a match. For example, if you are practicing to pass the ball, ask your friend to throw the ball over the net at you. If you're practicing your smash, do it by hitting the ball over the net.
Step 5. Do another exercise
You can do various combinations of exercises that combine passes, serves, passes, and other skills. Get instructions online, or talk to a trainer to learn about other types of exercises.
Method 3 of 5: Fixing the Jump Height
Step 1. Measure your current vertical jump height
High vertical jumps can make you a great player and give you a bigger edge over your opponent. Get high jumps with plyometric exercises, which are movements performed with great force and very quickly. First measure your current jump height to see how much you have improved. Some of the ways you can measure your jump height include:
- Ask someone to observe you. Jump as high as you can near the wall while extending your arms up. Ask the person watching you to mark the height of your jump on the wall, then measure the height.
- You can also apply chalk on your hand. When jumping in front of a wall, extend your arms up and touch the wall at the highest point you can reach. Measure the height.
Step 2. Jump over the box or bench
Use an object that is about 60 cm above the ground, such as a jump box or bench. Face the box and jump on it then land with both feet flat and balanced. Do 3 sets of 20 reps daily. Once you get over that height easily, increase the height of the box and take on a tougher challenge.
Step 3. Perform a jump shrug
Stand with your feet shoulder-width apart and hold a 5 kg weight in each hand at your sides. Bend your knees and jump up. At the same time, lift your shoulders to help lift the weight. Land on the floor with both feet balanced. Do 3 sets of 25 reps daily.
- If the load is already light, gradually increase the weight of the load by 2.5 kg.
- Alternately, use an exercise ball (medicine ball) to replace the weight. Lift the exercise ball overhead as you jump. Lower the exercise ball back to your chest when you land on the floor.
Step 4. Try jumping rope
In between doing other exercises, jump rope as fast as you can at 30 second intervals. This not only improves the ability to jump quickly and high, but can also improve endurance and cardio performance.
Step 5. Strengthen your leg muscles
Working your leg muscles can help you jump higher with more power. Do squats, deadlifts, and strength training for the other leg 2 to 3 times a week.
Step 6. Re-measure your jump height after 2 weeks
After two weeks of jumping practice, re-measure your jump height to see how much progress you've made. If there is no significant change, continue to do exercises to increase the height of the jump.
Method 4 of 5: Getting a Perfect Body
Step 1. Do exercise regularly
Doing a variety of exercises, from cardio to strength training, can help you get in shape to play volleyball effectively. Try to exercise for an hour 4 to 5 times a week.
Consult a doctor before starting an exercise program
Step 2. Strengthen your upper body
You need to have a strong upper body to block and smash powerfully. Do exercises that can build muscle strength in the shoulders, chest, arms, midsection, such as rowing, bench press, and push press. Exercises that strengthen the midsection such as Pilates are also useful.
Step 3. Strengthen the leg muscles
Working your leg muscles can make you jump higher with great power. Do squats, deadlifts with weights, and other leg strength exercises 2 to 3 times a week.
Step 4. Take time to rest and recover
Muscles need rest after intense training, so you should schedule days to recover. For example, if you train hard on Friday, give yourself a break on Saturday.
Step 5. Get enough sleep
Getting enough rest can restore energy each day so you can maximize your abilities on the field. Get about 7 to 8 hours of sleep each night, and an extra 1 to 2 hours a night if you're a teenager.
Step 6. Live a good diet
Give your body foods that contain lots of nutrients and vitamins. Eat lots of vegetables and fruits, which are complemented by protein and whole grains. Don't eat sugar and refined carbohydrates.
Step 7. Drink lots of water
Do not let you lack fluids, especially when exercising vigorously every day. Drink an additional 700 to 900 ml of water before exercise, then drink 250 ml of water every 15 minutes while you exercise.
Method 5 of 5: Learn from Others
Step 1. Do the exercises with the trainer
Look for a qualified trainer who is willing to coach you on both physical and technical matters privately. Consult the coaching staff at your local school, sports arena or volleyball training camp to find a coach who is willing to coach you on a private basis.
Alternatively, look for a volleyball player who is more experienced than you. Maybe he is willing to guide and help you improve your skills
Step 2. Join the team
Volleyball teams are usually organized by schools, community centers, or sports arenas. Join a team or league so you can train regularly and take part in training or matches.
Step 3. Go to the training camp
Ask your teammates or coaches for advice on training camps or short workouts you can join. This can be a short one-day workout or a week-long training camp. Search the internet for training camps or short workouts in your area.
Step 4. Watch a volleyball match live or on television
Observe how professional athletes play. Pay attention to their strategies, weaknesses, strengths and interactions with other players.
