Volleyball Essentials: Rules, History, and Fundamental Techniques

Volleyball Fundamentals

History of Volleyball

Volleyball was invented in the USA around 1900. It was originally intended to be played indoors by any number of players. Later, volleyball was adapted for play on sand or grass. Volleyball was first played in the Summer Olympic Games in 1964.

Court Dimensions & Net Heights

• Court Dimensions: 18 x 9 meters
• Net Heights:
  • 2.24 meters for women
  • 2.43 meters for men

Basic Rules of Volleyball

• Two teams of six players.
• The match is won by the team that wins the best out of five games.
• Each game is played to 25 points.
• The objective of the game is to hit the ball over a net, hoping the opposing team will not return it to your side of the court.
• A team receives a point when the ball lands in the opponent’s court and they fail to return the ball to your team’s side.
• Players can “hit” or “set” (push up on) a ball, but cannot hold it.
• Players cannot hit the ball twice in a row.
• Each team has three chances (or hits) to return the ball to their opponent.
• A team will lose a point if they commit any of the following fouls: grounding a ball, catching or throwing a ball, a double hit, hitting the ball four times, touching the net while the ball is in play, or crossing over a boundary line.
• Each player must serve the ball.
• Players rotate clockwise when changing servers.

Essential Volleyball Techniques

Forearm Pass (Bump)

• Move into the path of the ball.
• Feet apart (shoulder-width).
• Bend knees and lean your upper body forward.
• Bring hands together with the sides of your thumbs touching and arms flat.

Overhead Pass (Set)

• Move into a position so that the ball will be directly above your forehead.
• Place hands above your forehead, forming the general shape of the ball (thumbs and index fingers almost touching).
• Slightly bend your elbows.
• Absorb the contact through flexion in the wrists and fingers, then quickly extend elbows, wrists, and fingers to release the ball.
• Follow through with your arms fully extended.

Underhand Serve (for right-handers)

• Place your left leg forward and shift your weight to your back foot.
• Place the ball in the palm of your non-striking hand.
• Extend your arm and slightly cup your right hand or make a fist.
• Shift your weight to your leading foot (right foot) while hitting the ball with your arm still extended. Straighten your knees to generate more power.
• Remember not to throw the ball in the air before you hit it.
• Do not cross over the “service line” or your serve will not count.