The Benefits Of Playing Volleyball

Benefits of Playing Volleyball

Whether it’s the rush, adrenalin, speed, spikes, pure athleticism and challenging nature of the game, there is no disputing the power of volleyball and people’s love and pure enjoyment of the sport. Since it’s Olympic Games debut – Indoor Volleyball earned its Olympic status at the 1964 Tokyo Olympic Games while Beach Volleyball was officially included on the Olympic programme in 1996 – volleyball has continued to grow and is today considered one of the most popular sports in the world. And the benefits of the game are truly endless.

Volleyball is a great team sport that can be enjoyed by people of all ages and skill levels. One of the many benefits of volleyball is the fact that it can be played year-round in both an indoor and outdoor setting. Aside from the pure enjoyment of the game, there are several reasons why people play volleyball. It’s a great bonding activity for friends and family. It acts as an alternative and highly effective way of reaching your fitness goals in a fun engaging way. Others simply love the game and play volleyball for pure enjoyment. Whatever your reason may be, the physical, mental and emotional benefits of playing volleyball are unparalleled.

There are a number of reasons why people play volleyball. It is a fun way to bond with family and friends. And it’s an alternative way of reaching fitness goals. Others simply play volleyball for fun and entertainment. Whatever your reason may be, you will reap the benefits of playing volleyball.

TOP BENEFITS OF PLAYING VOLLEYBALL

See our FAQ section

#1 IMPROVE CARDIOVASCULAR HEALTH

The Benefits Of Playing Volleyball - Cardiovascular

Whether you play indoors, on the grass or on the beach, volleyball is an outstanding way to stay fit and healthy. Volleyball is considered an excellent form of cardiovascular exercise. As volleyball includes the integration of optimal physical activity combined with a variety of movements such as running, jumping, hitting and squatting, it can have a profound positive impact on your cardiovascular and respiratory health. It’s no secret that regular physical activity, such as playing volleyball, is an excellent and highly effective way to improve your circulation, cardiovascular health and overall wellbeing. Playing volleyball is a great way to get your heart rate up (due to its strong cardiovascular component) thereby helping your body circulate more blood, oxygen, and nutrients throughout your system.  When you get a healthy dose of exercise, like playing volleyball, it gets you up and moving – and boosts your endorphins. There is a reason why they say sitting and lack of movement is considered the silent killer of our time. Movement truly is key, and the more you move the better. And let’s be honest, playing volleyball, whether it’s indoor, beach or sitting volleyball, just makes movement a whole lot more fun!

In addition, playing volleyball and exercising regularly also enhances your respiratory capacity and energy levels, this will ultimately improve your overall health and wellbeing. Playing volleyball and participating in regular physical activity and exercise will significantly improve your fitness levels, general a state of wellbeing and your cardiovascular and respiratory health. Which will result in some of the following additional health benefits:

  • Improves the health of your heart and overall cardiac function, thereby reducing your risk of developing cardiovascular disease and any cardiovascular related complications.
  • Improved cardiovascular health and regular physical activity aids in lowering your blood pressure and decreases harmful cholesterol levels.
  • It decreases your risk of developing conditions such as Diabetes, Metabolic Syndrome, Atherosclerosis (a main cause of heart attacks in many individuals), as well as many kinds of cancers and stroke, to mention just a few.
  • Playing volleyball and participating in regular exercise also aids in the prevention of developing chronic lung disease, improves your overall lung capacity and enhances the blood flow to your lungs. Thereby allowing your lungs to deliver more oxygen into your blood – Thereby enhancing your overall blood oxygen levels.
  • Regular participation in exercise improves your immune function, which reduces your chance of infections and becoming sick.

Volleyball is an excellent cardiovascular exercise. It involves running, jumping, hitting and even squatting which will get your heart pumping and your lungs going. Getting your heart rate up will result in the efficient circulation of blood and other nutrients throughout your body, which improves your overall health.  Playing volleyball regularly helps keep your heart healthy which in turn helps to prevent diseases such as cardiovascular diseases, cancer, and diabetes.

#2 Build Muscle, Flexibility & Endurance

One of the advantages of playing volleyball is without a doubt the development of your muscular system as well as the building, strengthening, and toning of important muscle groups. Volleyball is a physically demanding sport is volleyball,  regardless of whether you’re playing professionally or for fun. It requires a considerable level of muscular strength, endurance, power, speed, and agility. Volleyball can be taxing on your musculoskeletal system, demanding high levels of exertion during serves and back-and-forth rallies as well as maintaining a sufficient level of stamina and endurance as you move back and forth on the court.

benefits of playing volleyball

Volleyball requires the use of several primary and secondary muscle groups, giving the entire body a workout which tones, builds, and strengthens the upper body, arms, shoulders, wrists, abdominals, core, thighs, and lower legs. Nearly every facet of play requires strong chest muscles, upper body and core muscle strength, while peak levels of strength, power, and endurance are needed by leg muscles. Volleyball is regarded as one of the best and most enjoyable full-body workouts since it uses every muscle in your body and requires them to work together.

Here are a few additional musculoskeletal benefits of playing volleyball and participating in regular exercise:

  • Regular exercise results in stronger muscles and bones.
  • As you age, by participating in regular physical activity, you will have less chance of developing serious joint problems and fractures, and your balance (and chances of falling) will be reduced.
  • Exercise increases the size and strength of your muscle fibres.
  • Exercise increases the strength of your ligaments and tendons.
  • Exercise increases the number and density of the capillaries that supply blood to your skeletal muscles.
  • Exercise increases the number and the size of the mitochondria (the power plants) in your muscle tissue, which allows your muscle to burn more energy.

Another benefit of playing volleyball is that it helps improve the muscular system. Volleyball is physically demanding and requires muscular strength and power. When playing, you need to exert effort during serves in order for the ball to reach the opponents’ court. You also need to exert significant force when hitting the ball during rallies. Playing volleyball helps to tone the core muscles and strengthens the upper body, arms and shoulders as well as the thighs and lower legs muscles.

#3 BENEFITS JOINT HEALTH

The Benefits Of Volleyball - Joint Health

Regular exercise has the incredible benefit of improving overall joint health. Volleyball is a great sport that enables a variety of individuals to participate in regular physical activity that is not only fun, but highly productive and beneficial too. Volleyball strengthens all the primary and secondary muscles that surround your joints. Enhanced muscle strength around your joints, allows for increased pressure and load to be lifted off your joints during movements as your muscles are now able to better support and stabilize your joints. Therefore, when you are executing various movements and actions, your muscles are able to take the load instead of your joints. This significantly improving your overall joint health as well as potentially preventing further joint problems from coming into play at a later stage. Building optimal levels of strength in the right muscles and maintaining that strength is the key to both supporting and protecting your joints, not only now, but in the future as well. This is particularly important if you are wanting to pursue a long and prosperous active life.

#4 WEIGHT LOSS

Despite what most people might think, it is not only cardiovascular exercise that burns calories and results in weight loss. In fact, it is the combination of cardiovascular exercise, strength and endurance training that achieves the best weight loss goals. And volleyball truly has it all! When playing volleyball, it requires your body to be in a constant state of motion. You must move with the ball, shuffle, sprint, jump, block and dive. It’s no surprise that playing volleyball has been named as one of the greatest facilitators in achieving optimal weight loss goals.

One of the top benefits of playing volleyball is that it helps you burn a significant number of calories due to its physically demanding nature which is one of the most important components of a weight loss or maintenance program. Essentially, in order for weight loss to occur, your calorie expenditure needs to exceed your calorie intake. Therefore the greater the number of calories you burn by staying physically active and participating in regular exercise, the more successful you will be with your weight loss journey.

Playing volleyball, whether it’s on a competitive or recreational level, can be incredibly successful in helping you reach your desired weight loss objectives and desired weight goal over an extended period. It has been estimated that playing an indoor volleyball game can help you burn up to 385 calories in 1 hour, while a beach volleyball game can help you burn close to 600 calories in just 45 minutes. The main difference in the increased rate of calories burned during a beach volleyball game attributed to the increased level of physical exertion, energy and effort required to move around on the sand during the game as opposed to a solid court in indoor volleyball.

In addition, due to the increased number of calories burnt while playing volleyball, it also gives your body the added advantage of effectively maintaining a positive ratio between muscle and fat. Playing volleyball has a positive effect on your body fat percentage and the muscle ratio of your entire body. Which is particularly important for professional players as well as those looking to reach a more competitive level.

Not only does volleyball help to tone and strengthen your muscles, it also facilitates weight loss. Playing volleyball burns up calories which can result in significant weight loss over an extended period of time. An indoor volleyball game can help you burn up to 385 calories in 1 hour, while a beach volleyball game can help you burn close to 600 calories in just 45 minutes. The difference in the rate of calories burned is because with beach volleyball more effort is required to move around the sand court.

#5 IMPROVES HAND-EYE COORDINATION

Another benefit of playing volleyball is that it can significantly improve your hand-eye-coordination. With the quick movements of the ball and having to constantly be aware of where the ball  is during play, you have to not only see it, but also be able to make split minute decisions on how to handle and react to the ball should it come your way. This is exactly where optimum levels of hand-eye-coordination comes in to play.

When you serve, it is vital that you follow the ball with your eyes and strike at exactly the right point and time. On defence, it is absolutely crucial to keep your eyes on the ball at all times. Move as the ball moves, react with the necessary level of intent, purpose and speed to where the ball is going and get yourself into the right position to make a play. In addition, when it comes to setting, good hand-eye-coordination gives you the extra edge you need to see where your hitters are at all times in order to give them a good set. It’s therefore apparent that optimal hand-eye-coordination is a crucial skill in every movement and aspect of playing volleyball. From serving, hitting, blocking, tossing, and constantly staying on-top of everything that’s happening in the game.

Playing volleyball is therefore one of the best sports to improve your hand-eye-coordination. In fact, studies have shown that volleyball players have better hand-eye coordination than those who do not play volleyball. Thereby giving volleyball players a competitive edge when it comes to this aspect of play. It has also been found that there is a direct positive correlation between the amount of time a person has been playing volleyball and an increase in their hand-eye coordination abilities. As the age old saying goes, what you put in is what you get out!

#6 ENHANCES YOUR REFLEXES & REACTION TIME

The Benefits Of Volleyball - Hand Eye Co Ordination

In addition to improved hand-eye-coordination, another benefit of playing volleyball is that it can improve your reflexes and reaction time. As the ball often comes pelting towards you at a significant speed, especially when it’s spiked by another player, you will need to rely on your reflexes in order to react and play the ball.

As with anything in life, practice makes perfect. The more volleyball you play, the more you will develop and improve your hand-eye-coordination, reflexes and reaction time. It has been shown that improved hand-eye coordination, enhanced reflexes and reaction time is beneficial in all aspects of daily life, not only on the volleyball court. All three of these skills are beneficial to have in many other sports. So, if you’re more of a recreational player that enjoys a fun game here and there, volleyball’s ability to enhance your hand-eye co-ordination, reflexes and reaction time will be a significant contributor to your performance in other related sports that you are passionate about.

Another benefit of playing volleyball is that it improves hand-eye coordination. Playing volleyball requires a certain amount of hand-eye coordination for proper execution of serves, hits, blocks, and tosses. During the game you should keep your eyes on the ball and your hand ready to hit it whenever necessary. The constant need for good hand-eye coordination will actually increase your abilities over time. An improved hand-eye coordination is beneficial not only during volleyball games but also in your daily activities. Studies have shown that volleyball players have better hand-eye coordination than those who are not. It has also been found that there is a direct positive correlation between the amount of time a person has been playing volleyball and an increase in their hand-eye coordination abilities.

#7 DEVELOP AGILITY, SPEED, COORDINATION, STAMINA & FLEXIBILITY

Volleyball is an intense and physically demanding sport that can yield remarkable results. Especially if they’re looking to play at a highly competitive level. And if not, volleyball will undoubtedly put you through your paces. Volleyball players must have a certain level of speed, agility, coordination, stamina, flexibility, rapid reflexes, power and endurance in order to be successful on the court. All these skills and physical abilities are trained, nurtured and developed throughout the course of practice and play in both indoor and beach volleyball. Volleyball is a sport that trains all your senses, challenges and develops your skills and abilities, targets all your muscle groups and in many cases pushes you to your physical limits.

Improved balance, speed, flexibility and stamina is one of the most important benefits of playing volleyball. Volleyball is an intense sport that trains all your senses and challenges your skills. Players are required to serve, pass, set, attack, block and dig the ball. Playing volleyball develops good balance, quick reflexes, and flexibility. Playing regularly also develops your stamina.

#8 IMPROVES CORE STRENGTH, STABILITY & BALANCE

Whether it’s serving, passing, setting, attacking, blocking, digging, spiking, jumping, lunging, shuffling, or sprinting, a player’s core is involved in every single action when playing volleyball. An exceptionally strong core is vital to every volleyball player’s performance. As well as their ability to avoid injury while training or playing. Strong core muscles are responsible for stabilizing the spine and pelvis as well as generating and transferring energy from the centre of the body to its extremities. As volleyball involves a range of movements and actions to be executed throughout the duration of the game (many of which aids in strengthening a player’s core), developing a strong core is a major benefit of volleyball.

The Benefits Of Playing Volleyball - Strong Core Absr

Developing core strength and stability enables players to further maximize their power output and perform complex athletic movements that require coordination, balance, and technical skills. Playing volleyball greatly helps in improving player’s balance thanks to its workout on their core muscles. In turn, having optimal balance positively contributes to a player’s performance on the court, especially if they’re playing on an unstable surface such as sand or grass where a greater degree of stability is required.

Optimal core strength and stability enables players to control their body position, generate power, and transfer force along the kinetic chain when performing various actions throughout the game. Increased core strength also provides players with the enhanced level of core stability needed to execute rotational movements that require one’s body to shift weight smoothly from one side to the other such as spiking the ball. Essentially, it can be said that optimal core strength and stability is absolutely vital to maximising a player’s overall body strength and power output during a volleyball game. Core strength and stability can also help players reduce their risk of injury by helping them stabilize weak injury-prone areas and muscles. Developing a strong core is one of the top benefits of playing volleyball and should be a key focus of any volleyball player’s training program.

#9 IMPROVES MUSCLE STABILIZER STRENGTH

Volleyball requires agility, acceleration, vertical jumping and the ability to change direction at any point in time. As a result, another benefit of playing volleyball is its ability to significantly strengthen your stabiliser muscles in a way that other sports don’t. Let’s take regular road running for example. Running is typically considered a linear sport. This means your body is in a constant state of motion, typically in the same direction without any sudden direction changes, pivoting, jumping etc. Although a certain amount of ankle and hip stability is required (depending on your fitness and strength levels), it is vastly different to a game of volleyball. From sudden direction changes, accelerating, decelerating, jumping, pivoting, side shuffling, rapid changes in motion, volleyball includes it all and then some. This means that the practicing and playing involved in volleyball not only strengthens your gross/primary muscles (large muscle groups), but all the smaller stabiliser muscles surrounding your joints in order to make all these rapid agility movements possible without getting injured. This is vital to all aspects of agility.

#10 INCREASES YOUR METABOLIC RATE

Your metabolism is how much energy your body burns in order to give it the energy you need to perform certain tasks or physical activities. Regular physical activity, such as playing volleyball, has the added benefit of increasing your metabolic rate. Essentially, your metabolic rate is the rate at which your metabolism occurs and therefore the rate at which your body burns calories. Cardiovascular exercise, which is an integral component of playing volleyball, stimulates your metabolism and increases your metabolic rate, thereby enhancing the number of calories you burn per unit of time. In addition to the cardiovascular component, building lean muscle mass by playing regular games of volleyball can increase your resting metabolic rate (which is the amount of calories your body burns while at rest).  Vigorous exercise like a tough and gruelling game of volleyball has the ability to further increase your metabolic rate for hours after exercise.

In addition to an enhanced metabolic rate greatly improves your overall metabolic function, which in turn results in a variety of metabolic benefits that helps in maintaining and improving your general health and wellbeing. Some of these metabolic benefits of regular exercise and playing volleyball include:

  • An increased ability for your muscles to burn fat more efficiently.
  • Exercise increases the mobilization of fatty acids into your bloodstream from your fat deposits. This, combined with your muscles’ enhanced fat-burning potential, can ‘tune’ your metabolism into more of a fat-burning machine. Thereby significantly increasing the number of calories you burn, further contributing towards enhanced weight loss potential.
  • Regular exercise in the form of playing volleyball aids in reducing your triglyceride blood levels, as well as increases your HDL cholesterol (good cholesterol).
  • Exercise reduces insulin resistance. Regular exercise helps to prevent type 2 diabetes in people who are at increased risk for this disease.
The Benefits Of Playing Volleyball 2

#11 ENHANCES YOUR AEROBIC CAPACITY

Playing volleyball significantly enhances your aerobic capacity. Essentially one’s aerobic capacity is the measure of the ability of your heart and lungs to get oxygen to your muscles. It is your body’s ability to take in and use oxygen to improve your aerobic performance. The better your aerobic capacity, the better your performance on the volleyball court or any other physical pursuit or sport you choose to participate in. But how exactly does this work? Regular aerobic exercise, in the form of volleyball, improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles. Thereby enhancing your performance.

According to Well Source’s Aerobic Mile Chart, you expend the same amount of energy playing an easy, slow-paced game of volleyball for 20 minutes as you would jogging one mile. When playing a more intense game of volleyball, you use the same amount of energy in just 12 minutes as someone jogging a mile.

#12 ENHANCES ENERGY LEVELS

As you continue to play volleyball on a regular basis, whether professionally or recreationally, you will greatly increase your endurance levels in order to sustain your performance for longer periods of time. In addition to increased levels of endurance, exercise further improves your energy levels by boosting your blood circulation and strengthening your heart and cardiac function. Ultimately resulting in an optimal state of health and wellbeing as well as enhanced energy levels and performance. Simply put, physical activity sends more oxygen and nutrients to tissues. Due to this, you automatically start to feel energetic.

Volleyball is a relatively demanding sport, it will substantially raise your heart rate while you play. This will allow for a greater degree of blood to be pumped throughout your body, which gives you a higher blood oxygen level, allowing you to have way more energy right throughout your day.

Related: beach volleyball vs indoor volleyball

benefits of playing volleyball

MENTAL & EMOTIONAL BENEFITS OF VOLLEYBALL

In addition to all the incredible physical benefits of playing volleyball, volleyball has a profound positive impact on one’s mental and emotional health and wellbeing. When you work together with a team of individuals to achieve a common goal, you will not only strengthen your friendships and relationships within that team, but feel a sense of group cohesion. You will feel like you are ultimately part of something bigger than yourself. And the best thing is, all the positive feelings you get from playing volleyball will transfer over to other areas and aspects of your life off the court as well! Team sports such as volleyball are a fantastic way to improve your self-confidence, self-esteem, reduce feelings of stress and anxiety, increase your levels of motivation and drive to succeed and enhance your overall sense of happiness. Here are some of the incredible and potentially far-reaching mental and emotional benefits of playing volleyball.

#1 IMPROVES INTERPERSONAL SKILLS & BUILDS TEAMWORK

One of the emotional benefits of volleyball is the ability to develop and improve your interpersonal skills. Volleyball is a team sport, it gives you the ability to meet new people, make new friends, build relationships and foster social connections you otherwise wouldn’t have. Volleyball requires that teammates work cooperatively, and at a fast pace, this requires good communication and teamwork.

The Emotional Benefits Of Playing Volleyball - vince-fleming

Another integral benefit of playing volleyball, is that it allows players to develop important skill sets such as communication, cooperation, and teamwork. As you play, communicate and interact with your teammates on the court, you quickly come to realise that in order to be successful and achieve a common goal, you need to work as a cohesive unit. You learn the importance of working together with others to ultimately achieve a desired common end goal. A study conducted in June 2008 revealed that people that participated in regular team sports such as volleyball, also developed better networking, leadership and cooperation skills than those who didn’t, they were also able to handle wins and losses appropriately, which are valuable characteristics to have when dealing with various situations in life.

This enhanced level of teamwork and interaction with your fellow teammates will build a sense of group cohesion as well as contribute towards fostering a network of emotional support. Volleyball cannot be played by one person alone. Volleyball therefore teaches you to value, respect and rely on others. As the bonds with your team members continue to grow, you will become more intuitive on how a specific team member plays, this will give you an extra edge to know where to be in order to help them or to be set up by them. And that is what it is to be part of a well working, close knit and well managed team.

Being part of a team will provide you with a solid support structure that you might otherwise be lacking. Team members encourage, support, and cheer one another on both during practice and throughout the game in order to motivate them to perform to the best of their abilities. But above all, being part of a strong solid team means each team member has each other’s back. Win or lose, they are in it together! One of the greatest benefits is the bond volleyball builds among players that helps them develop strong interpersonal skills and builds teamwork. These skills go a long way in life and extend far beyond what happens on the court. Having strong interpersonal skills and a great teamwork mentality will benefit you immensely in the corporate/working world where you need to work, interact and communicate with your fellow co-workers and superiors. As well as building healthy relationships with various people in all aspects of your life.

Volleyball does not only benefit you physically, it also a great way to make new friends and develop your interpersonal skills. It is a team sport, which means it requires cooperation and teamwork. When you interact with your teammates, you learn how to work as part of a team and learn how to work well with others in attaining a common goal, that is, to win.

This interaction with team members also provides an emotional network of support. Team members encourage one another during practice and in the game to do their best because every player’s effort contributes to the success or failure of the team. Interaction among team members also helps you learn how to value and respect your teammates. Whether you win or lose, volleyball creates a bond between players which helps them develop their interpersonal skills. These skills go a long way in life, creating healthy relationships with other people.

#2 SOCIAL INTERACTION & ENHANCED SENSE OF HAPPINESS & BELONGING

To tie in with the above-mentioned benefits of playing volleyball (increased interpersonal skills and enhanced teamwork among players), playing volleyball in a team leads to regular social interaction with others. Whether it be with your fellow teammates, coaches, new members that have joined the team or people you have met through your fellow team members. Several studies have supported the theory that regular social interaction, such as playing a team sport, significantly boosts feelings of happiness, contentment and fosters a sense of belonging and value. It helps individuals feel as if they are a part of a group that is working together towards achieving a common goal. Thereby giving them the opportunity to feel a sense of importance and purpose and that they are part of something bigger than themselves. Spending time with friends and team mates also makes you feel valued and loved, which ultimately translates into a greater sense of happiness.

The Emotional Benefits Of Playing Volleyball - Teams

#3 REDUCES STRESS & ANXIETY

One of the proven benefits of volleyball and participating in regular exercise is the fact that it can substantially reduce your stress and anxiety levels. When you are physically active and participate in a fun sport such as volleyball, you provide your mind with a much-needed distraction from daily life stressors. This can help you block out or avoid getting dragged down by negative thought patterns. Exercise reduces the levels of stress hormones in your body, while at the same time stimulating the production of endorphins. Also known as the ‘Happy Hormone’. Endorphins are chemicals produced in your brain which makes you feel happy and allows you to experience a sense of euphoria and elation. Endorphins essentially act as natural mood lifters that can keep stress and depression at bay. The release of Endorphins after a fun and challenging volleyball game may even leave you feeling more relaxed and optimistic, thereby substantially reducing your levels of stress and anxiety.

Research reports also show that participating in regular exercise and team sports such as volleyball helps in controlling depression. In fact, some psychologists prescribe exercise or sports as a part of their treatment protocol for the individual suffering from depression and anxiety disorders.

Volleyball also benefits the emotional and mental health of players. It is a fun exercise which reduces stress and anxiety. It can also help in managing mood swings and even alleviate depression. Exercise causes your brain to release endorphins. Endorphins are chemicals produced in your brain which makes you feel happy, experiencing a sense of euphoria and elation, and it decreases the effects of stress and anxiety.

#4 IMPROVES YOUR MOOD

In addition to reducing your levels of stress and anxiety, playing volleyball can improve your overall mood and provide you with a burst of happiness and relaxation. Whether you’re playing volleyball on a recreational or competitive level or merely having fun with friends and fellow volleyball lovers, being physically active triggers brain chemicals that make you feel happier and more relaxed. Thereby improving your overall mood and state of mind significantly. Team sports are particularly beneficial as they provide you with the chance to unwind and have some fun, all while engaging in a satisfying physical challenge that gives you the opportunity to improve your fitness and strengthen your muscles,  giving you the best of both.

#5 DEVELOPS SELF ESTEEM & BOOSTS SELF-CONFIDENCE

One of the most important emotional and personal benefits is that volleyball has the ability to improve your self-esteem and build your self-confidence. The regular exercise that comes with playing volleyball can help you become fit, strong, and healthy and achieve exceptional physical goals you never thought possible. As your strength, skills, stamina, fitness, weight, mental state, confidence, health, and wellbeing improves through playing volleyball, so does your self-image. In turn the way you feel about yourself improves. The feeling of happiness, support, acceptance and belonging that comes along with being a part of a team, will do wonders for boosting your self-confidence and self-esteem.

Knowing that you are contributing to the attainment of the team’s goals will make you feel significant and valued and that you are part of something great. This renewed sense of vigour, energy and confidence will undoubtedly transfer to incredible successes and achievements off the playing field as well

Volleyball does not only improve your mood, it also helps to improve our self-esteem. Everyone wants to be fit and healthy. Volleyball helps you lose weight, build muscles, and reduces stress which makes you feel good about yourself. The feeling of belonging to a team also boosts self-confidence. It encourages pride in your accomplishments as a team member. Knowing that you are contributing to the attainment of the team’s goal will make you feel significant.

#6 SPORTSMANSHIP

When you become part of a team it is absolutely essential that you develop good sportsmanship. Learning what good sportsmanship is and how to positively apply it is undoubtedly one of the most important benefits of playing volleyball. For thousands of years, good sportsmanship has been the golden rule in sports. In essence, sportsmanship is the behaviour and attitude that demonstrates your level of respect for the rules of the game, respect for the judgment of referees and officials as well as the respect to your opponents and your fellow team members. Playing volleyball teaches you the value of hard work, teamwork, respect and fairness. It teaches you the faithful observance of the rules as well as how to accept both defeat and a win graciously. That is the true demonstration of character and the display of good sportsmanship.

One of the most important benefits of playing volleyball is learning what sportsmanship is. Sportsmanship is the golden rule in sports. It is the behavior and attitude that show respect for the rules of the game, respect for the judgment of referees and officials, and respect to your opponents. Playing volleyball teaches the value of hard work and fairness. It teaches the faithful observance of the rules. It also teaches you how to accept defeat and how to win graciously.

#7 Improves Leadership Traits

Volleyball can breed and develop important leadership traits. Studies done on high school players revealed a correlation between team sport participation and leadership qualities. These traits and qualities can develop and grow at any age and carry over into all aspects of adult life. The improvement in men’s and women’s leadership traits is mainly owed to the fact that when players participate in a team sport, they have the opportunity to train, try, win, or lose together. These individuals are therefore more naturally inclined to adopt a “team mindset” in the workplace, in social situations and in all other aspects of life. This strong team mindset ultimately leads to strong leadership qualities over time.

#8 Improves Your Communication Skills

Volleyball significantly improves your communication skills. When playing volleyball in a team setting, players need to be in constant communication with their team members in order to ensure every player knows exactly what is going on, where they’re needed and how they can assist each other. Communication, or the lack thereof, can often make the difference between a win or a loss. You can simply not just pass the ball to one of your teammates and hope they somehow realise it is coming their way. Or expect a fellow player to execute the desired game plan if they don’t even know what it is. In a team sport, communication is key! You will not win if everyone on the team is not on the same page, players are trying to be the star of the show and no one is communicating with each other.

Communication is an integral component to playing as a cohesive unit with a common team mission to achieve a common team goal. It’s therefore safe to say that good communication on the court is the key to great teamwork, great execution and ultimately a great game played.

#9 Volleyball Improves Cognitive Stimulation & Functioning & Concentration

It has been found that the physical exertion involved in playing volleyball can improve both perpetual and cognitive functioning in players. A recent study conducted on the positive effects of playing volleyball on one’s health and wellbeing found that the sport boosts memory, control, and visuo-spatial attention. Volleyball players have also been found to possess better cognitive functions while performing challenging tasks as well as displayed an enhanced sport-cognition relationship for faster physical activity.

There is a direct link between volleyball training and psychological performance. It targets various aspects of the brain associated with learning, memory, and concentration. Volleyball players are thus able to make strategic decisions and carry out daily tasks at a faster rate. The enhanced cognitive skills in volleyball players is mainly attributed to the challenging and physically demanding nature of the sport. During a volleyball game, players are required to remain alert and pay attention to the movements of the ball at all times. This has a profound impact on boosting their concentration levels. Which in turn carries over to their daily lives. The quick response time and fast reflexes required during a volleyball game boosts the player’s ability to make faster decisions at the right time. Volleyball is therefore a great sport to play for both kids and adults that have a tough time focussing and concentrating.

Regular exercise and participation in team sports also helps keep your key mental skills sharp as you age. This includes critical thinking, learning, and using good judgment. In addition, research has shown that doing a mix of aerobic and muscle-strengthening activities, of which volleyball includes a great combination of both, is particularly beneficial in this regard.

#10 Promotes Better Sleep & Enhanced Alertness During The Day

There’s a substantial body of scientific evidence that supports the idea that participating in regular exercise, such as playing volleyball, can promote better sleep at night as well as enhance alertness during the day. Thereby leaving you feeling well rested and more energised to tackle the day ahead.

Regular exercise can significantly improve your sleep duration as well as the quality of your sleep. Studies have shown that increased physical activity increases the time you spend in ‘deep sleep’. This is known as the most physically restorative sleep phase. Enhanced levels of deep sleep will help boost immune function, support cardiac health, and control stress and anxiety.

Enhanced levels of stress and anxiety is known to be a common cause of sleep problems and disorders including having trouble falling asleep and sleeping restlessly during the night. As mentioned before, one of the many benefits of playing volleyball is the fact that it has the ability to significantly reduce your levels of stress and anxiety. Thereby further promoting better sleep.

It’s therefore safe to say that playing volleyball, and making exercise a regular part of your day, contributes to more restful sleep, reduced levels of stress as well as improved health and wellbeing. Scientific evidence has even indicated that exercise can be an effective natural therapy for insomnia. In addition, studies have found that exercise can also help lower the severity of sleep disordered breathing and may help to reduce the severity of obstructive sleep apnea.

#11 It’s A Great Way To Meet People

One of the greatest social benefits of playing volleyball is the fact that it is a great way to meet people. As volleyball is a team sport, it gives you the ability to meet new people, make new friends, build relationships and foster social connections you otherwise wouldn’t have. Whether you join a pick-up game, a recreational league, or your local school’s team, chances are you won’t always know everyone that walks on the court with you. This makes playing volleyball a great social sport to meet new people outside of your normal circle of friends.

#12 Helps You Take Charge & Step Up To The Plate

In many situations in life, some of us like to sit back, fade into the background and let others take charge and lead the way. However, one of the incredible things about team sports is the fact that every team member has a role to play and a skill to contribute. In team sports, everyone is equal and everyone is in it together, win or lose. Participating in a team sport has the unique ability to encourage people to step out of their comfort zones and put them in a position to take charge. Which is something they otherwise would never have done. The simple truth is, in volleyball, once the ball comes over the net someone must get it. When playing a game of volleyball and you are the setter, you will have to call for the second hit and receive the ball. However, if you are not the setter and the ball is coming closer towards you, then you will need to take charge and take the ball. Thereby placing you in the position to step up and take control of the situation.

Volleyball is a fast paced and demanding game, and things change at a rapid rate. This varying gameplay requires you to make quick on-the-spot decisions, whether you will stand down or call out for the ball. And when you do decide to take control and make a good play as a result of it, it will only enhance and build your confidence. With your teammates backing and supporting you every step of the way. But that’s not all, this new sense of confidence will undoubtedly transcend the court and help you to start taking more charge and control both on and off the court.

#13 Develop Emotional Connections

Players ultimately end up building very strong emotional connections with their team members. Volleyball team members often make strong connections that extend far beyond the volleyball court and locker room. Whether you play on a recreational, collegiate or competitive level, or merely enjoy a pick-up game or two, you end up spending a great deal of time with your fellow team members. It’s therefore no surprise that many of them become your friends and in many cases even your support system off the court. The interaction you have with your team members on a regular basis and the bond you build with each other, essentially acts as an emotional network of support. Especially to those members of your team that may have transferred to a new area or are just starting out. This connection can ultimately have a variety of benefits. From encouraging you to remain active within training and the sport (which keeps you fit, healthy, active and on-top of your game), to helping each other remain positive, happy, optimistic and on the right track. There are a variety of ways you can provide emotional support to your fellow team members. In turn, just as much as you are there for your team members, they are definitely there for you too!

#14 It Teaches You Accountability

Being a team member of a team sport such as volleyball teaches you accountability. Being part of a team means it’s no longer just about you. It’s about the team. Sometimes plays are not always going to be successful. You are not always going to win. Players are going to make mistakes and as a result there will be consequences. And when you do make a mistake, miss a pass, let an opportunity slip through your fingers, call the wrong play or mess up the winning spike, the best thing to do is to admit your mistake and take responsibility and accountability for your actions instead of blaming it on another player or making an excuse. Being part of a well-working and cohesive team, means the team wins and loses together. And if every team member is accountable for their actions, there is absolutely no reason why team members won’t continue to support, respect, uplift and encourage one another. It’s safe to say that another one of the amazing benefits of paying volleyball is that it teaches you accountability and how to take responsibility for your actions. Which will undoubtedly carry over to other aspects of your daily life as well.

#15 IMPROVES YOUR MOTIVATION AND DRIVE TO SUCCEED

Another amazing benefit of playing volleyball is the fact that it has the potential to drastically improve your level of motivation and drive and ability to succeed. As a team player, your cooperative efforts and performance throughout the game leads to the success or failure of your team. When your team wins, you share and celebrate in that win. You feel a sense of accomplishment, pride, self-acceptance and success. Both within yourself and as a team member. This can further improve your self-confidence, self-esteem and overall sense of happiness. Playing volleyball can greatly improve your motivation, passion and drive to succeed. As it constantly fuels you to be better, not only for yourself, but your entire team.

However, similarly, when your team loses, an internal drive and sense of determination and motivation kicks in to lift your team up, be a support system and work harder for the next game. Through the losses you experience, you learn patience, perseverance and persistence. Three very important lessons and skills that not only further motivates and drive you to succeed, but reach your desired end goals, both on and off the court.

One of the greatest benefits of playing volleyball is the support and encouragement you receive from your team members. You come to realise that your team members will always be there to encourage you, cheer you on and be your biggest supporters. They will always have your back. And in turn, you will always have theirs. As a team player, you support each other whether you win or lose, thereby encouraging, motivating and driving each other to succeed every step of the way. And that’s the beauty of being a part of a team!

Having a deep-rooted sense of motivation and an innate drive to succeed has been identified as one of the key cornerstones to all athletic effort and accomplishments. It is the one thing that sets one athlete apart from the other. Ask yourself this, if you have two equally matched volleyball players in terms of physical skill, fitness, experience and athletic ability, why does the one rise to the top and the other one doesn’t? What separates them? The answer is simple really, motivation, an unwavering drive to succeed and a ‘never give up’ attitude. That’s the difference. It is the one skill that cannot be taught. You either have it or you don’t. And when you have it, the flood gates will open to an endless range of opportunities and possibilities you never knew existed before. And suddenly all your hard work will pay off.

“The will to win is more important than the skill to win. It is possible to achieve only what you actively pursue. Cogito, ergo sum. I think, therefore I am. Keep your head high and work hard every day, because you’ll never get that day back.” – Lloy Ball (Famous Volleyball Player – He is currently the only USA male player to play in four Olympic Games for indoor volleyball.)

The Emotional Benefits Of Playing Volleyball 2

#16 Volleyball Helps With Treatment & Rehabilitation

Many rehabilitation facilities all around the world have volleyball courts in order to aid patients in their injury recovery and rehabilitation process.

From all the above information, it is clear that there are without a doubt many physical, mental and emotional benefits of playing volleyball and why volleyball has a place in treatment facilities. In addition to the sense of community it builds, volleyball has the ability to keep patients physically, emotionally and mentally strong throughout the rehabilitation process. Volleyball and the variety of strength, speed, flexibility, endurance and agility drills associated with it, is great for end-stage rehabilitation protocols of certain injuries for patients looking to return to sport.

In conclusion, the benefits of playing volleyball are so much more incredible and far reaching than many might realise. Besides the exceptional physical benefits such as enhanced cardiovascular health, muscular strength, hand-eye-coordination, weight maintenance, agility, speed, stamina, endurance, reflexes and reaction time, to mention just a few. The mental and emotional benefits of playing volleyball are equally as astounding. From improved self-esteem, self-confidence, teamwork, interpersonal skills and a greater sense of happiness and belonging to reduced levels of stress, anxiety as well as enhanced social interaction, emotional connection, sense of accomplishment and so much more. The benefits of playing volleyball are truly unparalleled.

So get out there and play!

Frequently Asked Questions

What Are The Benefits Of Playing Volleyball

Here are our top 10 health benefits of playing volleyball.

1. Improves Cardiovascular Health – Cardio intensive exercise gets your heart rate up and keeps you fit.
2. Improves Your Muscular System – Volleyball promotes a strong and robust body as it requires various groups of muscles to play the game.
3. Improves Joint Health – Volleyball strengthens both the primary and secondary muscles around the joints which makes our joints strong and less prone to injury.
4. Weight Loss – The cardio aspect of volleyball helps burn calories and improves weightless. Volleyball not only stresses the cardio system, but also the muscular system which has been proven to burn fat faster.
5. Improves Hand Eye Co-Ordination – Volleyball requires fantastic hand eye co-ordination to play and improve.
6. Enhances Your Reflexes & Reaction Time – Playing games often requires quick decision making skills and reflexes to react and get to the ball and play it accurately.
7. Develop Agility, Speed, Coordination, Stamina & Flexibility – Volleyball is an all round game requiring you to have stamina and flexibility to play effectively.
8. Improves Core Strength, Flexibility & Speed
9. Improves Muscular Stabiliser Strength
10. Increases Your Metabolic Rate
11. Enhances Your Aerobic Capacity
12. Enhances Energy Levels

What Are The Emotional Benefits Of Volleyball?

Volleyball has many strong emotional and mental health benefits. Here is our list of them:

1. Improves Interpersonal Skills & Builds Teamwork
2. Social Interaction & Enhanced Sense Of Happiness & Belonging
3. Reduces Stress & Anxiety
4. Improves Your Mood
5. Develops Self Esteem & Boosts Confidence
6. Sportsmanship
7. Leadership
8. Communication Skills
9. Cognitive Stimulation & Functioning
10. Enhances Sleep & Alertness
11. Great Way To Meet People
12. Take Initiative
13. Develop Emotional Connections
14. Teaches Accountability
15. Motivation & The Drive To Succeed
16. Treatment & Rehabilitation

Can Volleyball help you lose weight?

Volleyball is a fantastic way to lose weight and stay fit. This is because whether you pay indoor or beach volleyball it requires you to use your whole body, your cardiovascular system, muscular system, agility, flexibility and strength. It has been shown that muscular activity combined with cardiovascular activity is the best way to loose with and burn more calories.

To learn more click here.

Why do volleyball players have nice bodies?

There are a few reason volleyball players have nice bodies. The main reason is that volleyball players spend a lot of time exercising during their games and practices. What is important is that volleyball requires a full body workout in order to play. It works your cardiovascular system as well as your muscular system which helps to burn calories and fat which promotes weight loss, however it also builds strong muscles taht are needed in order to jump, squat, run, sprint, pass, block and spike the ball.

Volleyball players tend to have nice bums as many of the moves in volleyball requires leg and flute strength. players squat and jump a lot during games and work to improve these moves during practice and training. Squatting and jumping works both the legs and bum muscles.

Does Volleyball make your thighs bigger?

Not all volleyball players have big thighs, but volleyball does require leg strength in order to jump, dig, block, squat and dive for the ball, so their legs get a good workout and strengthens the muscles in the calves, thighs and gluten ( bum ).

Volleyball players practice and train for leg strength to help them play, this often leads to beautiful strong muscular legs and bums. See “Why do volleyball players have nice bodies?” above.

How do you get a volleyball body?

The best way is to play volleyball! The second best way is to do similar exercises to those volleyball players do in training and that work the same muscles as they use during games.

These include:

Lunges, Body Squats, Push ups, Tricep dips, Burpees, Plank, Crucnhes, Russian Twists and Box Jumps to name a few.

Is Volleyball HIIT?

Yes volleyball can be considered High Intensity Interval Training ( HIIT ). This is as volleyball requires dynamic, powerful movements for about 30 seconds at a time, then a short rest and then another interval session.

Think of every point played as one high intensity interval and then the set up for the next point as the brief rest period. This is especially true for beach volleyball as each point is slightly more taxing due to the nature of the deep sand.

history of volleyball

History of Volleyball

“Let’s play Mintonette!” If your friends said this to you, what would you think they meant? Is it a new game? A sport? A board game? Played indoors or outdoors? Or just a joke for them to laugh at your reaction?

Volleyball was invented in 1895 by William G. Morgan. The sport was based on Morgan’s own training methods and practical experience in the YMCA Gymnasium. Now, it is professionally played by thousands and loved by millions of people around the world. The game, which is played with a net and a ball, is now called volleyball.

William G. Morgan

William G. Morgan carried out his undergraduate studies at the Young Men’s Christian Association (YMCA) where he met James Naismith who invented basketball. After graduating, he spent his first year at the Auburn (now known as Maine) and in the summer of 1895 moved to YMCA Holyoke (present-day Massachusetts). It is in Holyoke where he became the director of physical education. He had the opportunity to create and direct a vast program of exercises and sport classes for young men.

How It All Started

William Morgan - history of volleyball

His enthusiasm for his work and programs was greatly appreciated. One day, he decided that he needed a certain type of game that is both fun and challenging in order to vary his ongoing programs. During that time, basketball was the most popular sport but it was also the most violent game. Basketball at that time was in its infancy and rules were a bit blurry, to say the least. He wanted to create something that was both challenging and safe. It was a difficult process, since he did not have anything that he could pattern the game on.

But then tennis came to mind. He liked the idea of the net but he rose it to about 6 feet and 6 inches or about 1.98 meters above the ground, just above the head of an average adult man. The next element to figure out was the ball. He started tests with a basketball bladder. Unfortunately, it was too light and too slow. The basketball itself was too big and too heavy which was not really suitable either.

Dealing with this challenge, Morgan decided he needed help developing a special ball. He asked a firm called A.G. Spalding & Bros. to help him create the perfect ball, catered to the game criteria. They started experimenting in their factory in Chicopee, Massachusetts. They fined tuned it, and created a ball with a leather cover and a rubber inner tube. Its circumference was between 25 and 27 inches, and its weight between 9 and 12 ounces.

The First Rules of Volleyball

With the help of his two good friends in Holyoke, Dr. Frank Wood and John Lynch, Morgan created the basic concepts and the first 10 rules of the game, originally called Mintonette and later changed to volleyball.

history of volleyball
  1. The net had to be 6 feet and 6 inches high.
  2. The court was 25 X 50 feet
  3. Any number of participants was allowed.
  4. The length of the game was nine innings with three outs allowed per team, per inning.
  5. Continuous air dribbling of the ball was permissible up to a restraining line of 4 feet from the net.
  6. No limit on the number of hits on each side of the court.
  7. A served ball could be assisted across the net.
  8. A second serve (as in tennis) was permitted if the first resulted in a fault.
  9. Any ball hitting the net, except on the first service, was a fault and resulted in side out.
  10. The server had to stand with one foot placed on the back line.

Turning Volleyball Into An Official Sport

Word soon spread about his new game and everyone was eager to play or watch it. In 1896, a conference was held in Springfield at the YMCA College that brought together all the YMCA Directors of Physical Education including Dr. Luther Halsey Gulick. They invited William Morgan to demonstrate his game in the newly built college stadium.

Morgan took two teams, with five players each. During the demonstration, Morgan explained that the new sport he designed was a fun and exciting game for adult men. It was designed for indoors play in a gymnasia but could also be played outdoors, which greatly interested his listeners. He also explained that it could be played by an unlimited number of players and the objective of the game is to keep the ball in movement over the net from one side to another.

Changing the Name from Mintonette to Volleyball

William Morgan was very proud of his invention. He was able to introduce it to the board of directors for inclusion in Physical Education. Mintonette was really a sport dedicated to providing some form of recreation and relaxation for men. But after seeing the demonstration of Mintonette, Professor Alfred T. Halstead called attention to the active phase of the ball’s flight and suggested that it should instead be called “Volley ball”. Morgan agreed with the name change.

Conquering the World with Volleyball

When the game was first introduced, it was still in the developmental phase but the physical education directors of the YMCA encouraged Springfield College in Massachusetts and George Williams College in Chicago to adopt volleyball across America. The game was widely accepted not only as a relaxing activity but also as recreational fun for everyone. Canada was the first foreign country to adopt the game in 1900. By 1913, volleyball was adopted on the Asian continent in a program of the Far-Eastern games which was organized in Manila, Philippines.

Volleyball has rapidly evolved over the past century. The sport started out as a relaxing recreational activity for adult men but it is now a fun and competitive sport for everyone to enjoy.

rules of indoor volleyball

Rules of Indoor Volleyball

Volleyball is one of the most successful and popular competitive and recreational sports in the world. It is played by two teams on a playing court divided by a net. The objective of the game is to send the ball over the net in order to ground it on the opponent’s court, and to prevent the same effort by the opponent. Indoor volleyball is a popular variation of this sport. Here are the rules of indoor volleyball.

Rules of Indoor Volleyball: Playing Area

indoor volleyball court

The playing area includes the playing court and the free zone. It must be rectangular and symmetrical.

Court

The playing court is a rectangle measuring 18 x 9 m, surrounded by a free zone which is a minimum of 3 m wide on all sides.

Court Lines

All lines are 5 cm wide. The boundary lines are the two sidelines and two end lines marking the playing court. Both sidelines and end lines are drawn inside the dimensions of the playing court. The center line divides the playing court into two equal courts measuring 9 x 9 m each. On each court, an attack line, whose rear edge is drawn 3 m back from the axis of the center line, marks the front zone.

Free Playing Space

The free playing space is the space above the playing area which is free from any obstructions. The free playing space must measure a minimum of 7 m in height from the playing surface.

Playing Surface

The surface must be flat, horizontal and uniform. It must not present any danger of injury to the players. It is forbidden to play on rough or slippery surfaces.

Rules of Indoor Volleyball: Equipment

Net

The net is placed vertically over the center line with the top set at the height of 2.43 m for men and 2.24 m for women. It should be 1 m wide and 9.50 to 10 m long, made of 10 cm square black mesh. Two white bands are considered as part of the net, which are fastened vertically to the net and placed directly above each sideline, measuring 5 cm wide. Within the bands are flexible cables to fasten the net to the posts and to keep its top taut.

Posts

The posts supporting the net are placed at a distance of 0.50-1.00 m outside the sidelines. They are 2.55 m high and preferably adjustable.

Ball

The ball must be spherical, made of a flexible leather or synthetic leather case with a bladder inside, made of rubber or a similar material. Its color may be a uniform light color or a combination of colors. The ball must have a circumference of 65-67 cm and must weight 260-280 g. The inside pressure should be 0.30 to 0.325 kg/cm2 (4.26 to 4.61 psi) (294.3 to 318.82 mbar or hPa).

Rules of Indoor Volleyball: Participants

indoor volleyball team

Team

A team may consist of up to 12 players. There should also be coaching staff and medical staff present. Only the players recorded on the score sheet may enter the court and play in the match. One of the players, other than the Libero, is the team captain. This must be indicated on the score sheet.

The Libero player must wear a contrasting uniform, in a different color and/or design from the rest of the team, for easy recognition. The Libero can replace a back row player but cannot serve, block or attempt to block.

A player’s equipment consists of a jersey, shorts, socks and sports shoes. Players’ jerseys must be numbered at the center of the front and of the back. It is forbidden to wear objects which may cause injury or give an artificial advantage to the player. Padded injury protection devices may be worn for protection or support. Players may wear glasses or lenses at their own risk.

Requirements of Conduct

All participants must know the “Official Volleyball Rules” and abide by them. Participants must accept referees’ decisions with sportsmanlike conduct, without disputing them. They must refrain from actions or attitudes aimed at influencing the decisions of the referees or covering up faults committed by their team members.

Participants must behave respectfully and courteously in the spirit of FAIR PLAY, not only towards the referees but also towards other officials, the opponent, team-mates, and spectators.

Rules of Indoor Volleyball: Scoring System

To Score a Point

A team scores a point by successfully landing the ball on the opponent’s court; when the opposing team commits a fault; and when the opposing team receives a penalty.

Rally and Completed Rally

A rally is a sequence of playing actions from the moment of the service hit by the server until the ball is out of play. A completed rally is the sequence of playing actions which result in the award of a point.

If the serving team wins a rally, it scores a point and continues to serve. If the receiving team wins a rally, it scores a point and it must serve next.

To Win a Set

A set is won by the team which first scores 25 points with a minimum lead of two points. In the case of a 24-24 tie, the play is continued until a two-point lead is achieved.

To Win the Match

The match is won by the team that wins three sets. In the case of a 2-2 tie, the deciding 5th set is played to 15 points with a minimum lead of 2 points.

Default and Incomplete Team

If a team refuses to play after being summoned to do so, it is declared in default and forfeits the match with the result 0-3 for the match and 0-25 for each set. A team that, without justifiable reason, does not appear on the playing court on time, is declared in default.

A team that is declared incomplete for the set or for the match, loses the set or the match.

Rules of Indoor Volleyball: Structure of Play

indoor volleyball

The Toss

Before the match, the 1st referee carries out a toss to decide upon the first service and the sides of the court in the first set. The toss is taken in the presence of the two team captains. The winner of the toss chooses either the right to serve or to receive the service or the side of the court. And the loser takes the remaining choice.

Team Starting Line-Up

There must always be six players per team in play. The team’s starting line-up indicates the rotational order of the players on the court. This order must be maintained throughout the set. The players who are not in the starting line-up of a set are the substitutes for that set.

Player Positions

At the moment the ball is hit by the server, each team must be positioned within its own court in the rotational order. The three players along the net are front-row players and the other three are back-row players. After the service hit, the players may move around and occupy any position on their court and the free zone.

Rotation

The rotational order is determined by the team’s starting line-up and controlled with the service order and players’ positions throughout the set. When the receiving team has gained the right to serve, its players rotate one position clockwise.

Rules of Indoor Volleyball: States of Play

 molten

Ball in Play

The ball is in play from the moment of the hit of the service authorized by the 1st referee.

Ball Out of Play

The ball is out of play at the moment of the fault which is whistled by one of the referees; in the absence of a fault, at the moment of the whistle.

Ball In

The ball is “in” if, at any moment of its contact with the floor, some part of the ball touches the court, including the boundary lines.

Ball Out

The ball is “out” when all parts of the ball which contact the floor are completely outside the boundary lines; it touches an object outside the court, the ceiling or a person out of play; the ball touches the antennae, ropes, posts or the net itself outside the side-bands; it crosses the vertical plane of the net either partially or totally outside the crossing space; and it crosses completely below the lower space, under the net.

Ball at the Net

The ball sent to the opponent’s court must go over the net within the crossing space. The crossing space is the part of the vertical plane of the net.

While crossing the net, the ball may touch it. A ball driven into the net may be recovered within the limits of the three-team hits. If the ball rips the mesh of the net or tears it down, the rally is canceled and replayed.

Playing the Ball

Each team must play within its own playing area and space. The ball may, however, be retrieved from beyond its own free zone.

Hit

A hit is any contact with the ball by a player in play. The team is entitled to a maximum of three hits (in addition to blocking), for returning the ball. If more are used, the team commits the fault of “FOUR HITS”.

Characteristics of the Hit

The ball may touch any part of the body. It must not be caught and/or thrown. It can rebound in any direction. The ball may touch various parts of the body, provided that the contacts take place simultaneously.

Contacts

A player may not hit the ball two times consecutively. Two or three players may touch the ball at the same moment. When two (or three) team-mates touch the ball simultaneously, it is counted as two (or three) hits. If they reach for the ball, but only one of them touches it, one hit is counted. A collision of players does not constitute a fault.

When two opponents touch the ball simultaneously over the net and the ball remains in play, the team receiving the ball is entitled to another three hits. If such a ball goes “out”, it is the fault of the team on the opposite side.

Player at the net

In blocking, a player may touch the ball beyond the net, provided that he/she does not interfere with the opponent’s play before or during the latter’s attack hit. It is also permitted to penetrate into the opponent’s space under the net, provided that this does not interfere with the opponent’s play. Players may penetrate into the opponent’s free zone provided that they do not interfere with the opponent’s play. A player may enter the opponent’s court after the ball goes out of play.

Players may touch the post, ropes, or any other object outside the antennae, including the net itself –  provided that it does not interfere with the play.

Fault

A team commits a fault by making a playing action contrary to the rules (or by violating them in some other way). The referees judge the faults and determine the consequences.

Faults in Playing the Ball

  • Four Hits: a team hits the ball four times before returning it.
  • Assisted Hit: a player takes support from a team-mate or any structure/object in order to hit the ball within the playing area.
  • Catch: the ball is caught and/or thrown; it does not rebound from the hit.
  • Double Contact: a player hits the ball twice in succession or the ball contacts various parts of his/her body in succession.

Rules of Indoor Volleyball: Service, Attach Hit, and Blocking

volleyball

Service

The service is the act of putting the ball into play, by the back-right player, placed in the service zone. The players must follow the service order recorded on the line-up sheet. The first service of the first set, as well as that of the deciding 5th set, is executed by the team determined by the toss. The other sets will be started with the service of the team that did not serve first in the previous set.

Screening

The players of the serving team must not prevent their opponent, through individual or collective screening, from seeing the server and the flight path of the ball.

Attack Hit

All actions which direct the ball towards the opponent, with the exception of service and block, are considered as attack hits. An attack hit is completed at the moment the ball completely crosses the vertical plane of the net or is touched by an opponent.

Blocking

Blocking is the action of players close to the net to intercept the ball coming from the opponent by reaching higher than the top of the net, regardless of the height of the ball contact. Only front-row players are permitted to complete a block, but at the moment of the contact with the ball, a part of the body must be higher than the top of the net

In blocking, the player may place his/her hands and arms beyond the net, provided that this action does not interfere with the opponent’s play. Thus, it is not permitted to touch the ball beyond the net until an opponent has executed an attack hit.

A block contact does not count as a team hit. The first hit after the block may be executed by any player, including the one who has touched the ball during the block. To block an opponent’s service is forbidden.

Rules of Indoor Volleyball: Interruptions, Delays, and Intervals

Interruptions

An interruption is a time between one completed rally and the 1st referee’s whistle for the next service. The only regular game interruptions are time-outs and substitutions. Each team may request a maximum of two time-outs and six substitutions per set.

Time-Outs

Time-out requests must be made by showing the corresponding hand signal when the ball is out of play and before the whistle for service. All requested time-outs last for 30 seconds.

Substitutions

A substitution is an act by which a player, other than the Libero or his/her replacement player, after being recorded by the scorer, enters the game to occupy the position of another player, who must leave the court at that moment.

Delays

An improper action of a team that defers resumption of the game is a delay and includes among others: delaying regular game interruptions; prolonging interruptions, after instructed to resume the game; requesting an illegal substitution; repeating an improper request and delaying the game by a team member.

Intervals

An interval is a time between sets. All intervals last three minutes. During this period of time, the change of courts and line-up registrations of the teams on the score sheet occur.

Change Courts

After each set, the teams change courts, with the exception of the deciding set. In the deciding set, once the leading team reaches 8 points, the teams change courts without delay and the player positions remain the same.

Rules of Indoor Volleyball: Refereeing Corps

The refereeing corps for a match includes the following officials:

1st referee

The 1st referee carries out his/her functions standing on a referee’s stand located at one end of the net on the opposite side to the scorer. He directs the match from the start until the end and has the power to decide any matters involving the game, including those not provided for in the rules. His/her decisions are final.

2nd referee

The 2nd referee performs his/her functions standing outside the playing court near the post, on the opposite side of and facing the 1st referee. The 2nd referee is the assistant of the 1st referee but  also has his/her own range of jurisdiction. He/she controls the work of the scorer(s) and supervises the team members on the team bench and reports their misconduct to the 1st referee. He/she also authorizes the regular game interruptions, controls their duration, and rejects improper requests.

Scorer

The scorer performs his/her functions seated at the scorer’s table on the opposite side of the court from and facing the 1st referee. He/she fills in the score sheet according to the rules, co-operating with the 2nd referee. He/she uses a buzzer or another sound device to notify irregularities or give signals to the referees on the basis of his/her responsibilities.

Four line judges

The line judges perform their functions by using flags (40 x 40 cm), to signal. The line judges must indicate with the official flag signal the nature of the fault called, and maintain the signal for a moment.

Source: FIVB-Volleyball Rules 2017-2020

 

Related Posts

Rules of Beach Volleyball

How is Beach Volleyball Different to Indoor Volleyball

rules of beach volleyball

Rules of Beach Volleyball

Beach Volleyball is a sport played by two teams on a sand court divided by a net. Here are the rules of Beach Volleyball.

Rules of Beach Volleyball: Court

Court Dimensions

The playing court is a rectangle and measures 16 meters long and 8 meters wide and is surrounded by a free zone, which is a minimum of 3 m wide on all sides. The free playing space, which is the space above the playing area, must measure a minimum of 7 m in height from the playing surface.

Court Lines

The court is marked with 2 end lines and 2 sidelines. Both side and end lines are placed inside the dimensions of the playing court. In Beach Volleyball, there is no center-line. In addition, all lines must be 5 to 8 cm wide. The color of the lines must contrast sharply with the color of the sand. Furthermore, the lines should be made of a resistant material.

Playing Surface

The playing surface should be made up of leveled sand, as flat and uniform as possible. The sand must be at least 40 cm deep and made up of fine, loosely compact grains. Moreover, the playing surface should not contain anything that could cut or injure players such as rocks or shells.

beach volleyball court

Rules of Beach Volleyball: Equipment

A net is placed vertically over the middle of the court. The top is set at a height of 2.43 m for men and 2.24 m for women. However, the height of the net may be varied for specific age groups.

Net Posts

The posts must be round and smooth and must be placed an equal distance from each sideline to the post padding and should not consist of any dangerous or obstructing devices.

The Ball

The ball must be spherical, made of a flexible material suitable for outdoor conditions since matches may be played when it is raining. It should be light colors or a combination of colors.

  • Circumference: 66 to 68 cm.
  • Weight: 260 to 280 g.
  • Inside pressure: 0.175 to 0.225 kg/cm2 (171 to 221 mbar or hPa).

Rules of Beach Volleyball: Participants

A team is composed exclusively of two players. Only the two players recorded on the score sheet have the right to participate in the match. One of the players is the team captain who shall be indicated on the score sheet.

A player’s equipment consists of shorts or a bathing suit. A jersey or “tank-top” is also optional. Players may also wear a hat/head covering and glasses or lenses. But players must play barefoot. It is forbidden to wear objects which may cause injury or give an artificial advantage to the player.

rules of beach volleyball

Responsibilities of the Participants

The Participants must accept referees’ decisions with sportsmanlike conduct, without disputing them, and must refrain from actions or attitudes aimed at influencing the decisions of the referees. In case of doubt, clarification may be requested through the team captain and only through him or her. Participants must behave respectfully and courteously in the spirit of fair play, not only towards the referees but also towards their opponents, teammates, and spectators.

Rules of Beach Volleyball: Scoring System

A team scores a point by successfully grounding the ball on the opponent’s court; when the opposing team commits a fault; and when the opposing team receives a penalty.

Rally

A rally is a sequence of playing actions from the moment of the service hit by the server until the ball is out of play. If the serving team wins a rally, it scores a point and continues to serve. If the receiving team wins a rally, it scores a point and it must serve next.

To Win a Set

A set is won by the team which first scores 21 points with a minimum lead of two points. In the case of a 20-20 tie, the game is continued until a two-point lead is achieved.

To Win a Match

The match is won by the team that wins two sets. In the case of a 1-1 tie, the deciding 3rd set is played to 15 points with a minimum lead of 2 points.

Default

A team that does not appear on the playing court on time is declared in default. If a team refuses to play after being summoned to do so, it is declared in default and forfeits the match. And a team that is declared incomplete for the set or for the match, loses the set or the match.

The Toss

Before the official warm up, the 1st referee conducts the toss to decide upon the first service and the sides of the court in the first set. The toss is taken in the presence of the two team captains, where appropriate. Consequently,  the winner of the toss chooses either the right to serve or to receive the service or the side of the court. The loser takes the remaining choice.

Rules of Beach Volleyball: Service

The serve is the action of putting the ball in play by a server. The service must be executed by contacting the ball with one hand or arm.

serve

Executing Serve

The server contacts the ball with one hand or any part of the arm after clearly tossing or releasing the ball and before the ball touches the playing surface. At the moment of contacting the ball to serve or at ground take off for a jump serve, the server must not touch the court, end line, or ground outside the service zone. After the contact, the server may step outside the zone or into the court.

When the serving team wins the rally, the player that just served serves again. When the receiving team wins the rally, the player that did not serve last will serve next.

Screening

The server’s teammate must not prevent the opponents, through screening, from seeing the server or the path of the ball. On an opponent’s request, a player must move sideways, bend over or bend down.

Rules of Beach Volleyball: States of Play

Ball in Play

The ball is in play from the service contact until the ball is out of play.

Ball Out Of Play

The ball is out of play from the moment the ball lands or a fault is committed. The rally ends when a referee halts play or the ball is out of play.

Ball In

A ball is in when its first contact with the ground is on the playing court or a boundary line.

Ball Out

The ball is out when it falls on the ground completely outside the boundary lines; it touches an object outside the court, or a person out of play; it touches the antennae, ropes, posts or the net itself outside the sidebands; the ball crosses the vertical plane of the net either partially or totally outside the crossing space during service or during the third hit of the team; and when it crosses completely the lower space under the net.

Faults in Playing the Ball

  1. Four Hits: a team hits the ball four times before returning it.
  2. Assisted Hit: a player takes support from a teammate or any structure/object in order to hit the ball within the playing area.
  3. Catch: the ball is caught and/or thrown; it does not rebound from the hit
  4. Double Contact: a player hits the ball twice in succession or the ball contacts various parts of his/her body in succession.

Rules of Beach Volleyball: Hit

A hit is any contact with the ball by a player in play. Each team is entitled to a maximum of three hits for returning the ball over the net. If more are used, the team commits the fault of “Four Hits”. In addition, a player may not hit the ball two times consecutively. Two players may touch the ball at the same moment.

Attack-Hit

Attack-hits are all actions to direct the ball towards the opponent’s playing area, except in the act of serving and blocking. An attack-hit is completed the moment the ball completely crosses the vertical plane of the net or is touched by a blocker. A player may contact an attack-hit at any height, provided that contact with the ball is made within the player’s own playing space.

Attack-Hit Faults

It is a fault when a player completes an attack-hit on the opponent’s service if the ball is entirely above the height of the net.

Rules of Beach Volleyball: Block

Blocking is the action of player(s) close to the net to deflect the ball coming from the opponent by reaching above the height of the net. In blocking, the player may place his/her hands and arms beyond the net, provided that this action does not interfere with the opponent’s play. Thus, it is not permitted to touch the ball beyond the net until an opponent has executed an attack hit. In addition, to block an opponent’s service is forbidden.

block

Blocking Contact

A blocking contact is counted as a team hit. The blocking team will have only two more hits after a blocking contact. The first hit after the block may be executed by any player, including the one who has touched the ball during the block.

Blocking Faults

Blocking faults are committed if the blocker touches the ball in the opponent’s space either before or simultaneously with the opponent’s attack hit; a player blocks the opponent’s service; blocking the ball in the opponent’s space from outside the antenna; and if the ball is sent “out” off the block.

Rules of Beach Volleyball:
Interruptions, Intervals, Switches

An interruption is a time between one completed rally and the 1st referee’s whistle for the next service. The only regular game interruptions are time-outs.

Time-outs

A time-out is a regular game interruption. It lasts for 30 seconds. In addition, each team is entitled to a maximum of four time-outs per game. Successive time-outs may be requested without resumption of the game.

Intervals

An interval is a time between sets. All intervals last one minute. During this period of time, the change of courts (if requested) and service order of the teams on the score sheet are made.

Court Switches

The teams switch after every 7 points (set 1 and 2) and 5 points (set 3) played.

Rules of Beach Volleyball: Refereeing Corps

The refereeing corps for a match is composed of the following officials:

    • 1st referee
    • 2nd referee
    • the scorer
    • four (two) line judges

1st Referee

The 1st referee carries out his/her functions standing on a referee’s stand located at one end of the net on the opposite side to the scorer. Also, his/her view must be approximately 50 cm above the net. The 1st referee directs the match from the start until the end. Furthermore, he/she has authority over all members of the refereeing corps and the members of the teams. During the match, his/her decisions are final.

2nd Referee

The 2nd referee performs his/her functions standing outside the playing court near the post, on the opposite side of and facing the 1st referee. The 2nd referee is the assistant of the 1st referee and controls the work of the scorer(s).

Scorer

The scorer performs his/her functions seated at the scorer’s table on the opposite side of the court from and facing the 1st referee. The scorer fills in the score sheet according to the rules, cooperating with the 2nd referee.

Line Judges

If only two line judges are used, they stand at the corners of the court closest to the right hand of each referee, diagonally at 1 to 2 m from the corner. D1, D8 Each one of them controls both the end line and sideline on his/her side.

(Source: FIVB OFFICIAL BEACH VOLLEYBALL RULES 2013-2016)

volleyball

How is Beach Volleyball Different to Indoor Volleyball

Volleyball is a fun and challenging team sport which is played by two teams in a court divided by a high net, with the objective of grounding the ball on the opponent’s side. Since its conception in the late 1800’s, volleyball has become one of the most popular sports in the world. There are two main classifications of volleyball, namely beach volleyball and indoor volleyball.

Although these two are generally the same, there are some distinct differences that should be emphasized. Aside from the obvious fact that beach volleyball is played on the beach while indoor volleyball is played indoors, here are some of the significant differences between beach volleyball and indoor volleyball.

beach volleyball

How is Beach Volleyball Different to Indoor Volleyball

Court

One of the notable differences between beach and indoor volleyball is the court size. The court for beach volleyball is only 16 meters long and 8 meters wide. On the other hand, an indoor volleyball court is 18 meters long and 9 meters wide. Both playing courts are surrounded by free zones of 3 meters on all sides.

Beach volleyball can be played only if the weather is fine. Indoor volleyball is played in a controlled environment such as a gymnasium or a covered court. Whether it is sunny or rainy, players can play the game. In addition, the wind and the glare of the sun play an important role in beach volleyball, unlike in indoor volleyball wherein these elements do not have any influence on the game.

Playing Surfaces

Another significant difference between beach volleyball and indoor volleyball is the playing surface. In beach volleyball, the playing surface is leveled by sand with a specification that the sand should be composed of fine loosely compacted grains that reaches a height of at least 40 centimeters. While in indoor volleyball, the game is played on a flat playing surface of a gymnasium or a covered court. White colors are used to draw the lines on the playing surface of indoor volleyball.

Since the playing surfaces are different, beach volleyball and indoor volleyball requires different footwear. In beach volleyball, footwear is not required and the players usually play barefoot or with just sand socks. Indoor volleyball requires proper and comfortable shoes. Because of the differences in playing surfaces of beach and indoor volleyball different muscle groups are used while running, accelerating, changing directions, and jumping.

Balls

Beach volleyball and indoor volleyball also make use of different balls. The balls for beach volleyball is lighter, softer, bigger and are usually made from a composite material which keeps them water resistant. While those of indoor volleyball are generally smaller, heavier and are made of leather. In beach volleyball, the ball has a circumference of 66 to 68 centimeters, a weight of 260 to 280 grams, and inside pressure of 0.175 to 0.225 kg/cm2. An indoor volleyball ball has a circumference of 65 to 67 centimeters, a weight of 260 to 280 grams, and inside pressure of 0.30 to 0.325 kg/cm2.

indoor volleyball

Players

The number of players in beach and indoor volleyball is also different. Beach volleyball requires only 2 players, with no substitution and no specialized positions, only the left and right sides. One player is dedicated to blocking and one player to digging. Most beach volleyball players are well-rounded and can hit, dig, and block. On the other hand, indoor volleyball is composed of 6 players with each player specializing in a particular position. The playing team in indoor volleyball can consist of up to 12 members. The players observe complex rotations and substitutions throughout the game.

Scoring System

Another major difference between beach and indoor volleyball is the scoring system. The three-ball system is used in beach volleyball while the five-ball system is used in indoor volleyball.

In beach volleyball, a team has to get 21 points and have a minimum lead of 2 points to win a set. If a team wins 2 sets it will win the game. If a team wins one set and loses one set, the 3rd set (the deciding set) will be played wherein a team has to get 15 points and have a minimum lead of 2 points in order to win.

In indoor volleyball, a team has to get 25 points and have a minimum lead of 2 points in order to win a set. If a team wins 3 sets it will win the game. If a team wins 2 sets and loses 2 sets, the 5th set (the deciding set) will be played wherein a team has to get 15 points and have a minimum lead of 2 points in order to win.

Rules

In beach volleyball, a team can request only 1 time-out and no substitutions during the set while in indoor volleyball, a team can request 2 time-outs and 6 substitutions during the set.

During beach volleyball, when the total sum of points scored by two teams is equal to 21 points in set 1 and set 2, a 30-second technical time-out is applied automatically. While in indoor volleyball, when the leading team gets the 8th and 16th points during set 1 and 4, two 60-second time-outs are applied automatically.

Although both beach and indoor volleyball allows three hits for each team, beach volleyball rules qualify that a block is counted as a hit, while in indoor volleyball a block does not count as a hit. Beach volleyball rules does not allow open hand tips or dinks, or moves that send the ball just slightly over the net while in indoor volleyball, the rules allow it.

How is Beach Volleyball Different to Indoor Volleyball

To sum it all up, you play beach volleyball on the sand with only two players on each side. You use a lighter, softer and bigger ball. Indoor volleyball you play on a larger court with six players on each side with an assigned task. You use a smaller and heavier ball. Beach volleyball is a game of versatility while indoor volleyball is a game of technicality and complexity.