Serving and Scoring

The ball can be served either over or underhand, but it has to be served from behind the end line until it is touched. The ball has to be easily seen by the opponents when served, and it has to be returned with a bump (no setting or attacking allowed). The ball is allowed to touch the net, provided it falls on the opposite side of the court. The first serve of the game is given to the loser of the last game, or a volley is used to determine who will serve.

A point is scored every time the ball touches the floor (rally scoring), and the game is played until one team reaches 25 points (with a 2 point lead). The defense is awarded a point every time the ball touches the ground on the offensive side, the ball is sent out of bounds by the offensive team, or the ball is served into the net. The offense wins a point every time the ball hits the ground on the defensive side or the ball is sent out of play by the defensive team.

Rotation and Gameplay

Every time


First day

  • (sets by reps)
  • Pistol squats (3x 10)
  • Depth jumps (3 x 15)
  • Rim Jumps (4 x 10)

Second day

  • Bulgarian split squats (3 x 10)
  • Chair rockets (4 x 15)
  • Lunge jumps (3 x 15)

(You should alternate day 1 and day 2 every two to three days, depending on what your body is telling you i.e. soreness)

This would a good place to start. Just make sure you’re eating the proper diet afterwards! If you don’t know what to eat, you should look into muscle building nutrition, it’s very basic stuff, but I’ll explain the surface.

Muscle building involves tearing down micro fibres in order to rebuild them stronger than before. So to rebuild them, you need protein. Not only that, there are many other foods you should be eating to speed the process up, and many other foods you should be avoiding that could be hindering your success. Some of these foods are sugar, saturated fats, and according to some individuals, gluten. Stay away from these and eat foods like salmon, broccoli and bananas and you should be good to go. Other than


The Volleyball Court

Sand volleyball courts and indoor courts are fairly different in size. Beach courts are actually smaller than indoor courts. Indoor courts have a rule where players in the back row cannot advance behind a certain point in the court to hit the ball, whereas sand volleyball players can hit the ball from anywhere on their side of the net. The reasoning behind the smaller sand court size may be that getting any traction and running in sand is much more difficult than on a hard surface. A smaller court keeps the ball in play longer, keeping rallies more entertaining and face-paced.

Players Per Team

With the larger court size for indoor volleyball, it reasons that a larger amount of people would be needed to cover the area. Indoor volleyball requires six players per team, or side. Each player has a specialized position that rotates and switches throughout the game. Sand volleyball is usually played with two-person teams. One player hits from the left side of the court, one hits from the right. The serve is rotated between the two players. There are no specialized positions and each player is usually well-versed in


Is The Monthly/Yearly Commitment Worth It?

If you really want to throw down your first dunk you have to analyze your situation. If you can’t grab or at least touch the rim of a 10 ft basketball hoop, then you probably have months if not years of training to go through in order to start dunking on a consistent basis.

If you can grab the rim or at least touch the rim right now, you could throw down your first dunk in three months or less, with the right training and work ethic.

At the end of the day, it doesn’t matter how long it takes. It took me 10 years to reach my goal and it was worth the wait.

I’ll admit that there were times when I wish I was naturally gifted with amazing vertical jump ability and there were times when I wished that I didn’t have to work so hard to increase my vertical jump.

But like I said, at the end of the day it was all worth it.

It is much more rewarding to achieve something knowing that you had to work for it rather than


Some players think that by trying to hide where they are aiming with their serve will increase their surprise “attack” on the opponent team. This could not be farther from the truth. You need to face your target in order for your serve to be fully effective. If you align your body to the direction you are aiming at and balance your body, you will generate a powerful consistent serve.

The ball toss is another very important factor in achieving great serving accuracy. If your ball toss is low, you will end up making contact with the ball when you are off balance and your serve will end up at the net. To improve your ball toss, create a habitual routine for yourself, a system. Toss the ball in the same manner every single time. Remember that the toss must be high enough to allow yourself to extend your arm.

Finally, you want to make sure you make a solid contact with the ball. This means you engage the palms of your hands no matter which serve you choose to do. Be sure to practice where your hand makes contact with the ball. This will help


No Weaknesses

You have two choices; either you get rid of your weaknesses, or you don’t show them.

Don’t allow the coach to notice any flaws in your game, and if you can’t help it, make sure you do whatever you can to make up for it.

For example, if you’re a good at finishing with your right hand, but you have a hard time finishing with your left, you should be practicing for hours every day until you can finish with both hands.

If you don’t have enough time to get rid of your weakness, make sure you show off your strengths in order to prevent the coach from noticing your weakness.

Make sure you can do all the basics (layups with both hands, dribble with both hands under pressure, play defense, and play team basketball.)

Master A Skill (Your Strengths)

If you want to guarantee a spot on the basketball team, you need to be a necessity to your coach.

Master one skill and make sure you show it off during tryouts and practice.

Everybody has a skill that they’re naturally talented at. If you don’t have


The Platform Jump

This exercise is simple, and will allow you to test your own abilities before making any large advances, which will be the key to your own safety. For this exercise, you will need some type of platform that is completely stable and will not tip, such as a platform at your local gym, a park bench, a rock ledge, or some other platform that you can find in your local area. Stand with your feet about four inches from the ledge or platform that you will be working with, with your feet slightly apart. Squat down to prepare for your jump, making sure that you maintain good back posture, and do not begin slouching. Note, if you do begin slouching during these exercises, you will be building the wrong muscles, putting emphasis on muscles that you need to support your body, rather than jump. From here, spring up off of your feet, and land gently on the platform or ledge you have in front of you. Repeat this 10 to 15 times, rest for 30 seconds, then complete three more sets of this movement.

Altitude Drops

This exercise allows your joints to


These volleyball drills will help form the basis for all future drills. The first one is a simple toss and pass. Have your players pair up and stand about 5 feet apart, facing each other. One person has the volleyball. Have that person toss the ball to their partner, in a slight arc. The other player will then pass the ball back to the first player. Have them repeat this 10 times, then switch positions, having the tosser become the passer and vice versus. The object is to have the passers execute as perfect a pass as possible. Go down the line, watching each pair, and correcting any mistakes that you may be seeing. You can also use this same volleyball drill set up to work on setting. Have one person toss the ball into the air, while the other player sets it back. Again, you will be working on form and accuracy only.

For this next set of beginning volleyball drills, have your players standing facing a wall. The first drill to run is a wall hitting drill. Pick a spot on the wall and have your players toss the ball to them selves and hit


Wall Hitting
For those who have yet to develop their skills with passing the balls with their hands, hitting a specific spot on the wall is going to be a challenge. You can draw a circle, hang a cloth, or mentally picture a spot on the wall to hit, and bounce the ball off the wall. This drill will help you to not only work on hitting the ball with your fingers, but will help you get just the right angle as well.

Toss and Pass
This drill needs two people standing face to face. One person throws the ball to the other person, and they pass it back and forth. Practice passing with your hands and fingers, as well as hitting the ball with the forearms. This will help to improve both accuracy and the ability to gauge the power needed to set or pass the ball.

Wall Blocks
Many beginners have a hard time blocking the ball without hitting the net. This drill basically involves you jumping straight up and touching a spot on the wall with your hands, but without any part of your arms touching the wall. Make sure to use good


These excuses are used any time a league changes away from the adult-form of the game. Parents and coaches view sports from an adult mindset, rather than from the perspective of the child participating in the sport. However, when you factor skill, speed, size, strength and cognitive development, the small-sided games create more similar task constraints for youth players than the full-sided games.

In most youth sports, the majority of the players chase after the ball. Is that an adult form of the sport? Children do this because they lack higher order cognitive skills and the strength and skill to use the whole field or court. In basketball, presses work because young players cannot make a good 30-40-foot pass. This same defense would not work against stronger, more skilled adult players because the players understand spacing and can exploit the openings by making a strong pass over a large distance much faster than a defender can recover.

As a child, I started 11v11 soccer at seven years of age. We did not learn about teamwork or positioning – we learned to kick the ball as far as possible and hope that our fastest player could get