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Volleyball - Have Fun and Build a Healthy Body
  

    Volleyball is fun to play because everybody gets involved! The game is unique because the same player isn't allowed to hit the ball twice in a row, so everyone takes turns serving, passing, and setting the ball. A team can hit the ball up to three times before they get it over the net. Try it - you'll soon see how fun and physically demanding volleyball can be!


  Playing Volleyball can really burn some serious calories! Make sure you bring along a bottle of water to help keep you well hydrated while you play! Like any demanding sport - you definitely want to stretch and warm up before playing. Because of all of the quick moves and jumping, it can put a lot of wear and tear on your ankles and knees. Many volleyball players wear knee pads - especially when they play indoors.

     Be sure to wear knee and elbow pads when you're playing on a hard court to protect you when you dive for the ball. When you go up for the ball, try landing on the balls of your feet with your knees bent and your hips lowered a little. Also, warm up and stretch before you play, and take off any jewelry.

     Communicate with your teammate(s) while you're playing to keep from running into each other. Make sure everyone on the team knows to "call" the ball by saying "got it" or "mine" if they plan to go for it.

    When playing outside, find a soft court made of sand or grass. Walk around the court before you start and clean up any sharp objects that you see. Be sure that there aren't any trees or basketball hoops in your way. Remember to wear sunscreen and always drink plenty of water. If you're playing inside, the court should be made of wood or a soft surface that has a little give to it!

    If your volleyball net is held up by wires, make sure they are covered with soft materials. That way you won't get hurt if you accidentally jump or run into the net.

  Here's a few tips to help you get started:

    Serving the ball. Stand at the back of the court and face the net. Hold the ball in the palm of your non-dominant hand (for example, left if you're right-handed) and stretch out your arm at waist level. Lean forward and swing your dominant hand (the one you write with) up toward the bottom of the ball. Now, drop the ball and hit it with your fist or the bottom of your hitting hand. Follow through, pointing your hitting arm toward your target. Finally, get ready to score. Only the team that's serving can score points! After you have practiced this underhand for a while, you can try a powerful overhead serve!

Passing the ball. Move to the place where you think the ball will land and stand with your feet shoulder-width apart. Bend your knees and put your arms straight out in front of you. Lock your hands together with your thumbs pointed forward. Watch the ball make contact with your arms and then push it forward with your forearms. Aim with your shoulders and straighten your legs, using the force from your legs to move the ball where you want it to go.

Setting the ball. Stand with your feet shoulder-width apart, facing your target. Bend your knees and raise your hands above your head with your elbows bent. Put your hands together about six inches above and in front of your forehead, and make a diamond shape with your thumbs and pointer fingers. When the ball comes to you, use only your thumbs and the tops of your fingers to push the ball up in the direction you want it to go. Your palms should not touch the ball.

    Volleyball involves lots of quick, sudden movement. You'll often use quick bursts of speed and turn your body quickly in many different directions. All this movement helps build muscles in your legs and strengthen your core!  You can tone and  build stronger abs reaching to get the ball and going up to block your opponents shots!  

    Volleyball helps you burn a bunch of calories in just a short time! Keep your body in top shape - exercise and build your strength so you can fully enjoy every dig and serve! Staying in good shape is easier if you enjoy eating healthy foods!

    If you've never played volleyball or been away from the game for a while you might want to gradually build your endurance - and your muscles! Try these ten tips for better fitness and these tips for building healthy muscles.

    As with any sport, take some time to warm up before you play. Try jumping rope or jogging in place for a few minutes. Then, spend a few minutes stretching those muscles! And, after you leave the court be sure to spend a few minutes cooling down. Slowly let your heart rate come down. Then finish off your fun with some more stretching.  Take care of your muscles and make stretching a part of every sport you enjoy. Volleyball is a great way to have loads of fun, burn lots of calories and improve your health!

   

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