How to play volleyball well for junior high school students.

The basic techniques of volleyball include: preparing posture and moving, passing, padding, serving, spiking, blocking and blocking.

For beginners, first of all, we should learn to prepare posture and move, and master all kinds of moving footwork skillfully. Then learn passing, padding and serving skills, and then learn serving skills. After learning the skills of passing, padding and serving, you can play simple games. On this basis, we can learn the techniques of spiking and blocking, and then we can organize simple offensive and defensive tactics.

Learning volleyball skills can be carried out according to the following steps.

Preparation posture → moving footwork → mastering the practice methods of preparation posture and moving technique → learning the precautions of preparation posture and moving technique → application of catching technique.

(A) the role of preparation posture and mobile technology

The preparation posture and movement is one of the basic volleyball techniques, and it is the premise and foundation of completing various hitting techniques such as serving, cushion, spike and net sealing. The role of the preparation posture is to prepare for moving and completing the hitting action in time. The function of the action is to get close to the ball in time, adjust the position relationship between the person and the ball, and facilitate the completion of the hitting action.

(A) the preparation posture and action method of mobile technology

1, ready posture:

(1) Semi-squat preparation posture: feet are slightly wider than shoulders, one foot is in front, toes are slightly retracted, and knees are bent into a semi-squat. Heel slightly raised, body center of gravity slightly forward, arms relaxed, naturally bent, hands in front of the abdomen. Relax your body properly, keep your eyes on the ball and keep your feet moving.

(2) Micro-squat preparation posture: The body center of gravity of micro-squat preparation posture moves forward slightly compared with that of semi-squat preparation posture, and the bending degree of knees is less than that of semi-squat preparation posture. The action method is basically the same as the semi-squat preparation posture.

(3) Low squat preparation posture: the distance between the left and right feet and the front and back is wider than that in the semi-squat preparation posture, the knee is more bent, the body center of gravity is lower and more forward, the vertical line of the knee exceeds the toes, and the arms are placed between the chest and abdomen.

2, mobile footwork:

Short-distance movement is the most commonly used way in volleyball match. Commonly used mobile footwork are:

(1) Slide: When the incoming ball is close to the body and the arc is high, slide can be used. Its action method is that when sliding to the right, the right foot first takes a step to the right, and the left foot quickly closes together and falls on the left side of the right foot. A continuous step is a sliding step. When sliding forward, the front foot takes a step forward, the rear foot quickly follows, falls behind the front foot, and so on. Sliding ball is mainly used for passing, padding and blocking.

(2) Step: When the incoming ball is about 2 meters away from the body, you can move by step. The action method is that when moving to the right, the upper body rotates slightly to the right, the left foot takes a step to the right from the front of the right foot, and the right foot takes a step to the right of the left foot quickly, and at the same time, the body rotates in the direction of the ball, so as to make a good preparation posture before hitting the ball. Stride is mainly used to complete defense, passing, blocking and so on.

(3) Stride: When the incoming ball is low and close to the body, the stride can be used. First, take a big step in the direction of movement, bend your knees at the same time, lean forward on your upper body, and shift your weight to your legs. The stride can be forward, lateral or lateral.

(4) Running: When running, both arms should swing together, and turn around while running according to the direction of the ball.

(5) Comprehensive footwork: Combine the above footwork and use it comprehensively. For example, sliding after running. Cross or stride after sliding, etc.

(3) To master the preparation posture and practice methods of motor skills.

1, master the preparation posture and moving technique under simple conditions.

(1) Do imitation exercises in situ.

(2) prepare the face or side to be photographed and observe whether the action is correct.

(3) In pairs, one person prepares the posture and the other person corrects the action.

(4) Look at gestures and make one-step and two-step actions forward, backward, left or right.

(5) Look at the gestures and move continuously.

(6) In pairs, one person moves in all directions and the other person moves in the same direction.

(7) Jogging in the paddock, stop when you see the gesture and get ready.

(8) Prepare exercises combining posture and movement. You can move first, stop immediately when you watch gestures or listen to the flute.

Get ready. When you see the gesture, go up there.

2, combined with the venue to master the preparation posture and mobile technology.

(1) keeps moving back and forth between the attack line and the center line. Touch the attack line and the center line when moving.

(2) Keep moving back and forth between the end line and the attack line. Touch the baseline and attack line when moving.

(3) Move in all directions within the field.

(4) Make small steps, leg lifts, sit-ups, push-ups and so on at the finish line in groups of 3-4 people. After hearing the flute or watching the gesture, they quickly began to run forward until they touched the attack line with their hands, and then ran back to the end line.

(5) In the field, cross steps or sliding steps are adopted to move from one sideline to another.

3, combined with the ball to master the preparation posture and moving skills.

(1) Work in pairs. One person throws the ball forward, backward, left and right, and the other person moves and catches it with both hands.

(2) In pairs, one person alternately uses two balls to go out in all directions, and the other person alternately catches the ball after moving.

(3) A single player receives all kinds of balls in succession on the court, requiring the bowler to throw balls of different heights.

(4) Moving ground ball practice. Two people stand diagonally, each with a ball, and roll the ball forward at the same time, constantly.

(5) Three-on-three competition. Use various methods to catch the ball behind the attack line, only cross the net once, and the ball is not allowed to land. Landing is a loss 1 minute.

(d) Learning preparation posture and movement technology considerations

1, the preparation posture should be relaxed naturally, which is convenient for starting and moving in time.

2. Prepare posture and move for practice.

3. The gait should be relaxed and natural, and the center of gravity should not fluctuate, so as not to affect the moving speed.

4. Give priority to short-distance moving exercises.

5. Practice preparing posture and movements with visual signal response.

6. Prepare posture and movements and practice with other techniques.

(A) the role of catch technology in the game

Catch the ball is the simplest and easiest basic skill to learn in volleyball. The catch technique is mainly used for catching, spiking and catching the ball in the competition. Serving and spiking are the basis of attack, and they are important techniques to score more points, score less points and turn passive into active.

(B) the action method of the catch technique

1, head-on catch:

(1) Preparation posture: the front is facing the direction of the ball, the feet are wider than the shoulders, one foot is in front, the two heels are raised, the forefoot is on the ground, the knees are slightly flexed and retracted, the center of gravity is slightly tilted forward, the arms are naturally bent, and placed in front of the abdomen.

(2) Hand shape, hitting point and touching position: When the ball is close to the front of abdomen, the hands overlap, the palms are close together, the palms are locked, the two thumbs are parallel to the front, the arms are straight, the wrists are pressed down, and the cheeks formed by forearm rotation are close to the wrists and hit the bottom after hitting the ball. The hitting point is at the left and right distance of the arm in front of the abdomen, which is convenient to control the strength and adjust the arm angle according to the direction of catching the ball.

(3) Hit the ball hard: insert the two arms together under the ball, rely on the arms to increase the strength of the ball, and at the same time cooperate with the waist movement to move the center of gravity forward and upward. When hitting the ball, the two arms should form a plane, and the body and the two arms should naturally accompany the ball and control the landing point and direction of the ball. When catching the ball, you should also control the movement of your arm according to the strength of the incoming ball, and adopt the above action when catching the ball lightly. When receiving a medium-intensity incoming ball, because the incoming ball has a certain speed, the arm movement should be small and the speed should be slow, mainly relying on the rebound force generated by the incoming ball itself to pick up the ball. When catching a heavy ball, you should take the action of abdomen and chest, and bend your elbow with the incoming ball to buffer the power of the incoming ball and control the distance of catching the ball. When the ball is a little far away from the body and the hitting point is low, the arm should bend its elbow and wrist, and the ball will be connected to the tiger's mouth at the wrist during the buffering process.

2. Catch the ball with both hands on the side:

The action of catching the ball with your arms on both sides of your body is called side catching. Use when the incoming ball is fast, away from the body, and it is too late to move the aiming ball. Body-side catching can expand the defensive range, but it is difficult to control the direction of catching the ball. So when you have time to move, you'd better grab it with your head.

When the ball flies from the right side, the inside of the forefoot of the left foot touches the ground and the right foot takes a step to the right. The right knee bends and the center of gravity immediately moves to the right foot. The two arms are clamped and extended to the right, and the left shoulder is slightly inclined downward. With the rotation of the left waist and the lifting of the right door, the hitting surfaces of the two arms intercepted the flight path of the ball and touched the lower part of the ball. Don't pull the ball with your arm when touching the edge, which will cause the ball to fly sideways after touching the arm. We should let the two arms reach out to the side to intercept the ball first, and also pay attention to the fact that the two arms can't bend to keep the arm hitting the ball and avoid the effect of catching the ball being affected by the arm movements.

3. Catch the ball back:

Back-to-back is to catch the ball from the front of the body to the back. Used when the ball flies too far to adjust the pass positively, or when the third passive shot crosses the net. To judge the flying direction of the ball, we must first quickly move to the landing point of the ball, turn our backs to the direction of the ball, and clamp and straighten our arms and insert them under the ball. When hitting the ball, push your head and chest to the ground, expand your abdomen and lean back, and swing your straight arm back and forth. When you catch the low ball and return it, you can also bend your elbow and lift your wrist, and take the ball back and up at the tiger's mouth.

Step by step to catch the ball:

The action of catching the ball by an athlete taking a step forward or sideways is called stride catching. Step-by-step catching is mainly used for serving and defending.

Catch the ball across the front: when the incoming ball is low and far, look at the landing point of the incoming ball, take a big step forward, kneel down, and focus on the stepped leg. The upper body leans forward, the hips droop, the arms stretch forward and are inserted under the ball, and the forearms are used to catch the ball on the lower back.

Side-span catch: when the ball comes to the right, the right foot takes a big step to the right, the knee bends to brake, the center of gravity moves to the cross legs, the upper body leans forward, the hips droop, the arms are inserted under the ball, and the forearm is used to catch the lower part of the ball.

5. Grab the ball with one hand:

When the incoming ball is low, fast and long, and it is too late to catch the ball with both hands, you can catch the ball with one hand. This kind of catch is fast and the arm reaches far, which can expand the control range, but it is difficult to control the ball because of the small hitting area of the arm.

When the ball takes a big step to the right on the right side, the upper body leans to the right, the center of gravity shifts to the right leg, the right arm is straight, and the racket swings forward from the right rear. Connect the lower part of the ball with the inside of the forearm, the palm root or the tiger's mouth.

6. Blocking the ball:

When the incoming ball is high and powerful, and it is not convenient to pass the ball, you can block it.

The technique of blocking the ball with both hands is: bend your elbow, make a fist with one hand and a half, and hold it outside with the outside of your palm facing forward.

The technique of crossing hands to block the ball is: two elbows bend, two tiger mouths cross, and the outer sides of the two palms face forward, forming a spoon shape.

When blocking the ball, the forearm is relaxed, the elbows are extended forward, the wrist is moved backward, and the lower part of the ball is blocked by the plane composed of the lateral palm and the palm root. At the moment of hitting the ball, the wrist should be moderately hard, and the hitting point is on the forehead or shoulder.

(c) Use of fishing techniques

The catch technique is mainly used for receiving service, spiking and stopping the ball.

1, serve and catch:

Receiving service is an important part of the game and the basis of organizing attack. In the game, it is mainly to receive the service with both hands, but according to the different performances of various services, the action method of receiving the service is slightly different.

(1) Receiving the power serve: The power serve is characterized by high strength, high speed and strong ball rotation, but the trajectory of the ball is relatively fixed and easy to judge. When receiving this kind of ball, aim at the incoming ball, quickly lower the center of gravity, keep your arm under the ball and let the ball bounce on its own. If the hitting point is low, you can also use wrist flexion to hit the ball.

(2) Catch the float ball: The float ball is characterized by fast flight speed, no rotation, erratic flight trajectory, and it is difficult to judge the landing point of the ball when receiving the serve. When receiving this kind of ball, we must first judge the landing point of the incoming ball, move quickly to occupy the position, aim at the incoming ball, and put your arm under the ball to hit the ball actively. When hitting the ball, you should cooperate with the whole body of kicking the ball, lifting the shoulder and sending the arm to coordinate the ball.

(3) Side spin ball: The feature of side spin ball is that the flight trajectory of the ball is arc-shaped, and the landing point is biased to one side of the rotation direction. When catching this ball, you should move quickly, aim at the incoming ball, tilt the center of gravity to the side where the ball comes from, and control the rotation direction of the ball with your forearm. If you catch a left-handed ball, you should lean to the right, intercept the flight path of the ball to the right and control the rebound direction of the ball.

(4) Catch the high lob: The high lob is characterized by high arc and the ball falls vertically from the air at high speed.

When catching this kind of ball, you should first judge the impact point of the ball, extend your arm horizontally forward, and catch it when it falls between your chest and abdomen. The hitting point should not be too low. When hitting the ball, the arm should swing properly, mainly relying on the rebound strength of the ball itself to hit the ball.

2. Spike and catch:

Spike is the basis of defensive counterattack, and defensive counterattack is the main means of scoring. The spike times are the most in the game, and the defensive action of spike is different according to the incoming ball.

(1) Heavy spike: Take a semi-squat or low-squat preparation posture, with arms in front of the abdomen, and the hand shape is the same as the frontal catch, but the action is different when hitting the ball. It is necessary to help the arm bend the elbow with the ball by holding the chest and abdomen, relax the buffer force appropriately, and control the direction and angle of catching the ball with the arm and wrist movements. If the hitting point is slightly higher and close to the body, you can also hit the ball with your forearm; If the hitting point is low and far away from the body, you can connect the ball to the tiger's mouth of your wrist by bending your elbow and warping your wrist.

(2) Catch the light spike and drop the ball: You are ready to catch the heavy spike. When an opponent suddenly uses a light spike and a drop shot, it is often too late to move forward. At this time, you can catch the ball forward or dive to catch the ball.

(3) Catch the fastball: Because of its high speed and short circuit, the fastball is usually played in front. The position should be properly in front, the center of gravity should be lowered, the arm should not be too low, and the high ball should be blocked and the low ball should be prepared.

(4) Ball connected with the blocking tentacle: The ball blocked by the blocking tentacle changed the original spike route and direction, and the landing point was uncertain. When receiving this ball, you should be prepared to move in all directions, and adopt different hitting techniques according to the height and distance of the incoming ball.

3. Catch and intercept the ball:

Catch and stop the ball is also called "protection". The stopping point is mostly near the attacker. Therefore, the position should be properly taken in the frontcourt area, with a low squat posture, the arm inserted under the ball, and the action of catching the ball should be small, and the arm action of curling the wrist or bending the elbow should be used to catch the ball.

(4) Master the practice method of catching the ball.

1, master the catching technique under simple conditions.

(1) Do the practice of imitating catching the ball with your bare hands.

(2) Connect the fixing ball. In pairs, one person holds the ball in front of the abdomen, and the other person hits the ball by catching the ball to experience the hitting action.

(3) catch the ball. Work in pairs. One plays ball and the other catches it.

(4) Move to catch the ball. In pairs, one is the ball, and the other is to move back and forth, left and right to catch the ball.

(5) Catch the ball and experience the swing.

(6) Catch the ball against the wall continuously.

(7) two people dock.

(8) A group of three people, catching the ball continuously in a triangle.

(9) Two people are 7-8 meters apart, one serves and the other catches the ball.

(10) The distance between them is 5-6 meters. One spike, the other catch.

2. Consolidate technology under complex conditions.

(1) Work in pairs. One person turns into two balls alternately in all directions, and the other person moves to catch the ball.

(2) Run and catch the ball in groups of three.

(3) In groups of four, run into a triangle to catch the ball.

(4) A single player defends multiple balls continuously.

(5) Two or three people can prevent multiple balls in the back row continuously.

(6) Catch the opponent's ball.

(7) Catch the opponent's ball.

(8) seconds kill.

(9) move the spike.

(10) Catch the ball from the opponent's high platform.

2. Improve the technique of catching the ball near the game.

(1) Practice of receiving service in groups of three.

(2) The practice of catching and adjusting the pass in groups of three.

(3) "China 12" serve and its attack.

(4) "Side One Two" serve and its attack.

(5) receive the serve and insert the attack.

(6) three people pick up, adjust and buckle.

(7) Pick up the spike, and then pick up the drop ball.

(8) Three-person team, and the rear row is specially guarded. The coach hung up in front of the net and three people in the back row defended.

Can be combined with prevention, adjustment, prevention, adjustment, buckle and other exercises.

(9) Three civil air defense exercises. The coach tackles and drops the ball in different positions, and the players move quickly to prevent the ball from rising. Can also be combined with the organization to fight back.

(10) Anti-spike practice. The other side attacked in different positions, and the three of us defended in the back.

(5) When catching the ball, the arm movements and lower limb movements are not coordinated, and the whole body exertion is not coordinated.

Corrective method:

(1) connect to the place 4-5m away from the wall.

(2) Put your hands together and tie them with a handkerchief. Put a ball between your arm and chest, and then hit a fixed ball, a ball or a spike.

(3) Don't swing your arm to catch the ball, and arch your body upward.

(6) Learn to pay attention to technical matters.

1, forming a correct arm-hitting action.

2. Do more mobile catching.

3. Catch the ball from different directions in combination with field practice.

4. Practice serving and spiking by combining serving and spiking.

(A) the role of service technology in the game

Serving is the only technique in volleyball that is not restricted by others. Serving is the beginning of the game and the beginning of the attack. Accurate and aggressive service can not only score directly, but also destroy or weaken the opponent's tactical attack, play a preemptive role, strive for initiative and get rid of passivity.

(B) the action method of serving technique

1, front serve:

This kind of serve is easy to learn, but slow, weak and aggressive, suitable for beginners.

(1) Preparation posture: Before serving, face the net, spread your feet back and forth, with your left foot in front, your knees slightly bent, your upper body leaning forward, your center of gravity leaving your hind foot, your left hand holding the ball in front of your abdomen, and your right arm naturally drooping.

(2) Throwing the ball: Put the ball on the right side in front of your body with your left hand, about one ball away from your hand.

(3) At the same time of the ball, the right arm is straight and swings back with the shoulder joint as the axis. When hitting the ball, the right leg hits the ground, the center of gravity moves forward with the forward swing of the right hand, and the lower part of the ball is hit with the palm root in front of the abdomen. The center of gravity moves forward with the hitting action and quickly enters the game.