O FFENSIVE S KILLS

Volleyball is a sport that requires you to master a complex skill set. Because you rotate from playing front line positions to back line positions, you constantly are shifting from setting up offensive plays to completing an offensive play. You also must shift quickly from offense to defense. During any given sequence in volleyball, a player must be prepared to execute a variety of skills.

H ITTING

Generally, you want to hit the ball with the greatest force possible on the third shot of a sequence. When the ball is struck forcefully downward, above the height of the net, it is referred to as a "spike" or "kill" shot. To execute a kill shot, a player may use either a two- or three-step approach. Strike the ball at the top of your vertical leap, using the heel of your palm, followed by wrapping your hand on the ball with your fingers and snapping your wrist.
nclude at least 1 image.
Cues should be short, 3-5 words per skill

O FFENSIVE S TRATEGIES

Describe the offensive strategy you will use with the Olympic team. You can use the strategy provided or one of your own.

V OLLEYBALL C ARDIO W ORKOUTS

Aerobic-Running
If you want to burn a lot of calories fast without using any fitness equipment, try going for a run. Running can be done just about anywhere at almost anytime. All you need is a pair of running shoes and a safe place to run.

V OLLEYBALL C ARDIO W ORKOUTS

Anaerobic-Sprint Training

Performing short, high-intensity sprints on a treadmill, while jogging, rowing or cycling, creates anaerobic exercises. Start with 30-second sprints followed by 90 seconds of recovery. Lengthen sprints and recovery periods as you build stamina.

V OLLEYBALL M USCULAR S TRENGTH AND F LEXIBILITY

Legs-Squats The squat is a compound exercise that targets your buttocks and quadriceps, the muscles in the front of your thighs. Stand with your feet shoulder-width apart. Begin the exercise by bending your knees and lowering your body until your thighs are parallel to the floor. Keep your abdomen contracted to avoid arching your back. Continue the exercise by squeezing your buttocks and thighs, lifting your body back up to the starting position. Complete three to four sets of 12.

Arms-Military Press With your feet shoulder-width apart and knees slightly bent, grab a barbell with an overhand grip and hold it in front of your neck and upper chest. Now press the bar directly overhead, fully extending your arms. Slowly lower the bar to your chest and repeat. This exercise focuses on the biceps, triceps and shoulders, building the powerful arm explosion needed for volleyball. Perform three sets of eight reps.

V OLLEYBALL M USCULAR S TRENGTH AND F LEXIBILITY

Flexibility- Forward Lunge Walks Stand up straight with your hands behind your head. Take a large step forward and bring your back knee to about 3 inches off the ground. Push through the heel of the back foot to bring your back foot up even with your front foot. Repeat the lunge with the opposite foot. Keep your torso vertical and abs braced throughout the movement. Your step should be just big enough to bring your front knee above or slightly in front of your front ankle.