Volleyball - 2-4 Players Per Team Fitness Training

Volleyball - 2-4 Players Per T Description

Volleyball is a lively game played between two teams who hit a ball back and forth over a net with their hands. Points are made by grounding the ball on the other team's side. Playing volleyball with two to four players is more physically demanding than conventional six-player team volleyball. Greater speed and reflexes, as well as cardiorespiratory and muscular endurance, are needed. Those new to the activity should first learn the basic rules and ball-hitting techniques before engaging in play. Always warm-up and stretch before playing to prevent injuries.

Volleyball - 2-4 Players Per T Warnings

• If played on sand, footing and jumping stability may be compromised.
• People suffering from chronic shoulder, knee, hip/pelvic, wrist, elbow, lower back or ankle injuries should seek medical advice before participating in this activity

Volleyball - 2-4 Players Per T Risks

• Ankle, knee or lower back sprains
• Knee sprain, bursitis, chondromalacia or tendinitis (jumper's knee)
• Shoulder injuries such as rotator cuff (from overuse and frequent shock absorption) or muscular strain
• Elbow bursitis and bruises from falling
• Calf injury, heel-cord problems or Achilles tendinitis
• Cuts and bruises from falls on hard wood floors
• Fractures of fingers, nose or elbows from falls or ball impact
• Head injury such as concussion from falls
• Weather risks including sunburn, dehydration or heat stroke

Volleyball - 2-4 Players Per T Sport-specific applications

• Competition at high school, collegiate, national, international and Olympic levels

Volleyball - 2-4 Players Per T Equipment required

• Volleyball
• Protective pads for elbows and knees
• Clothing: should allow freedom of movement
• Footwear: should be stable and provide adequate cushioning, ankle support and traction for indoor play
• Net, posts and court markings

Volleyball - 2-4 Players Per T Applicable substitutions

• Singles tennis
• Squash
• Handball
• Paddleball
• Racquetball
• Basketball

Volleyball - 2-4 Players Per T Reference sources, organizations and publications

• U.S. Volleyball Association (USVBA): 3595 East Fountain Blvd., Suite I­2, Colorado Springs, CO 80910­1740, (719) 637­8300
• NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
• U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909­5760, (719) 632­5551
• Local parks and recreation departments

Mode

Cardiorespiratory:Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 3
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Body Fat Recution 2

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 4

Muscle groups used

Primary muscles: quadriceps, calves, shoulders, upper back (latissimus dorsi, rhomboids, trapezius), rotator cuff, gluteal muscles, hamstrings, chest, obliques and triceps Assistance muscles: hip adductors, hip flexors, forearms, abdominals, serratus anterior, lower back (erector spinae) and biceps

Energy expenditure

Approximately 0.042 Calories per minute per pound of body weight