Team Volleyball - More Than 4 Players Per Team

Team Volleyball - More Than 4 Players Per Team Fitness Training

Team Volleyball - More Than 4 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. Team volleyball is usually played by two teams with six players on each side. Volleyball games with teams of five or more players can be less physically demanding than games played with teams of two to four players. Regardless of team size, coordination among team players is very important in this sport. Those new to volleyball should first learn the basic ball-hitting techniques before engaging in play. Always warm-up and stretch before playing to prevent injuries.

Team Volleyball - More Than 4 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

Team Volleyball - More Than 4 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 and ball impact
  • Head injury such as concussion from falls
  • Weather risks including sunburn, dehydration and heat stroke

Team Volleyball - More Than 4 Sport-specific applications

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

Team Volleyball - More Than 4 Equipment required

  • Volleyball
  • Protective pads for elbows and knees
  • Clothing: should allow freedom of movement
  • Footwear: should be comfortable and fit well; traction soles for indoor play
  • Net, poles and court markings

Team Volleyball - More Than 4 Applicable substitutions

  • Doubles tennis and other racquet sports
  • Basketball
  • Baseball
  • Softball

Team Volleyball - More Than 4 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
  • Local parks and recreation departments


Recreational/Cardiorespiratory: Interval

Fitness Benefits

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 0
  • Muscular Endurance 1
  • Body Fat Recution 0

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 1
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, calves, shoulders, upper back (lattisimus 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 0.023 Calories per minute per pound of body weight

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