Flexibility Training Methods and Essential Volleyball Rules
Flexibility: Definition, Components, and Methods
Flexibility is the physical ability of movement that allows a significant range of motion. It is determined by two main components:
- Joint Mobility (Articular Mobility): The ability of the joint to move. Joints are classified as:
- Synarthrosis: No movement.
- Amphiarthrosis: Limited movement.
- Synovial Joint: Large movement (high muscle joint mobility).
- Elasticity: The ability of the muscle and surrounding connective tissue to stretch and return to its initial state.
Muscle types include: smooth, cardiac, and skeletal.
How Flexibility Influences Health
Flexibility training provides numerous health benefits:
- Improves posture.
- Prevents muscle damage.
- Decreases muscle soreness.
- Facilitates blood circulation.
- Reduces muscle tension.
- Improves stress management.
Flexibility Training Methods
Training methods are often categorized based on participation:
- Passive Exercises: Involve assistance or the application of an external force to move a joint to its limit.
- Dynamic Exercises: Involve moving a body segment in an accelerated manner to bring the joint to the joint’s limit of range. Dynamic exercises are often indicated for warm-ups.
- Static Exercises: These are the simplest and most effective for achieving a quick improvement in flexibility. They involve adopting a position where the joint is held at its maximum range of motion.
Volleyball: Rules, Scoring, and Serving Techniques
The objective of Volleyball is to pass the ball over the net so that it lands on the opponent’s court, or to force the opposing team to commit an infraction or hit the ball out of bounds.
Team Composition and Setup
- Each team comprises 6 players: three forwards and three defenders.
- The ball is put into play by the server (usually the right back player).
- The net width is 1 meter. Net height is 2.43 meters for men and 2.24 meters for women.
Scoring and Match Structure
A team scores a point when the opposing team commits a fault or fails to return the ball legally. Each fault results in a point for the opposing team.
- A set is won by reaching 25 points with a minimum 2-point difference.
- The match is won by the team that wins 3 sets.
- If the match is tied 2-2, a 5th set is played to 15 points with a minimum 2-point difference.
Player Rotation
Whenever a team recovers the serve, players will rotate clockwise (left to right). The forward areas are 2, 3, and 4, and the defender zones are 5, 6, and 1.
Major Faults in Volleyball
Common infractions that result in a point for the opponent:
- Retention: The ball is caught or held by the player who hits it. Although any part of the body may contact the ball, the contact must be instantaneous and clean.
- The ball goes below the net (except during a serve, where it may touch the net but must still pass over).
- The ball touches the ceiling, wall, or other object.
- A player hits the ball twice consecutively (Double Hit). Exception: If the first contact is made during a block, this is considered a single contact, and the player may touch the ball again immediately afterward.
- The ball is hit by the team more than 3 consecutive times (4 touches). Note: A block of an adversary’s ball is not counted in these three touches.
- Touching the net with the body during play.
The Player’s Serve
The serve consists of sending the ball with speed and accuracy from behind the end line into the opponent’s court.
Underhand Serve Technique Steps
- Starting Position: The body is directed toward the net.
- Foot Separation: Feet are separated approximately shoulder-width apart.
- Preparation: Hips are slightly forward. The hitting arm and leg on the same side are drawn backward and downward.
- Execution:
- Throw the ball forward about 20 centimeters.
- Slightly flex the knees.
- Extend the legs simultaneously, advancing the hitting arm.
- The arm remains extended far after contact.
- The ball is hit from behind and below with the bottom of the hand (in a spoon shape).