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How to do Volleyball :

• Step 1: You can play with teams of 2-6 players. The object is to get the ball to hit the ground in bounds on the opposite side of the net.
• Step 2: The game starts with a serve and every time a point is scored another serve. Every time the ball comes on your side you get 3 hits before the ball has to go back over on the other side.
• Step 3: There are 3 kinds of hits (not counting a block at the net and a serve), bump, set, and spike.
• Step 4: A bump hit is when you take both hands together and bring them down to your waist and hit the ball with the insides of your fore arms. Bend at the knees, be light on your feet, and dive on the ground if needed.
• Step 5: A set is when you take both hands over your head hit the ball with your finger tips. You use this mainly to set up a spike. Make sure that you bend your arms and move your feet so that you can adjust properly under the ball.
• Step 6: The last hit is a spike. This is when you jump in the air and hit the ball with a downward motion over top of the net. If you are in the back line you can only spike behind the spike line.
• Step 7: When spiking make sure that you have your timing right, squat down, jump up as high as you can, and smack the ball with the palm of your hand.
• Step 8: If the ball is on the other side of the net you can jump up at the net and try to block the ball back, you are not allowed to touch the net though. If either team touches the net the other team gets the ball and a point.

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Details

volleyball is a alternative and sports exercise that primarily targets the quads and to a lesser degree also targets the abs, calves, glutes, groin, hamstrings, hip flexors, lower back and shoulders ...more