Bump, Set, Spike It!

Volleyball is an excellent form of exercise. Not only is it fun and competitive, but you can burn up to 700 calories per hour. It is a great polymetric workout, and uses big muscle groups such as your glutes, quads, shoulders, and core.

There are three components of the game. Passing, setting, and hitting. Otherwise known to the average person as bump, set, spike!

Passing is essential to the game. If the team cannot pass the ball, they cannot win the game! Learning how to pass the ball should be your first priority when learning to play. Your goal is to have your pass go right to the top of the setter’s head without making him or her move. It is important to focus on your platform angle and moving your feet to the ball. Perfecting these two things along with repetition will start to improve your passing skills and help your team tremendously.

Setting the volleyball is one of the most difficult skills to teach and takes a lot of practice to master. The setter is the quarterback of the team. They run the show and call the shots. The key to setting is to keep the ball on your fingertips and not ever touch it with your palms. Make a triangle with your thumbs and forefingers and practice setting against the wall. This will start to help you gain a soft touch on the volleyball.

Hitting the volleyball is usually the team’s third contact. The best way to go about learning how to hit is to split it up into separate parts. Approach, positioning, arm swing, and timing. Hitting takes good coordination and lots of work to master. For a player, this is usually the most popular component to practice and master!

Perfecting each of these three components will help take your team to the next level. You cannot have one without the other. They are essential to the game and needed to get that great BUMP, SET, SPIKE!

Are you looking to tune up your backyard volleyball skills? Or maybe you want to learn more about the game and improve your court awareness? Volleyball is an excellent way to have fun and get a great workout. Working with our Personal Fitness Trainer and former Pac10 volleyball player, Stephanie Weishaar, can help take your game to the next level.

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