Prepare Mental for Volleyball

Prepare for the game:

· Increase body awareness (meningkatkan kesegaran badan).

· Visualize your Position (membayangkan kedudukan permainan).

· Anticipate the Action (menjangka setiap pergerakan)

· Know your Opponents (mengenali pihak lawan dan perlawanan)

· Remember the key players (mengingat tugas pemain dam pemain utama)

· Rehearse in your mind (Mengingat apa yang berlatih berulang-ulang difikiran)

· Visualize the tendencies

Mental Training for volleyball:

· Affirmations & Self talk (bercajkap sendiri dan mengesahkan diri)

· Breathing/Relaxation (bernafas dengan tenang dan rileks).

· Meditation (bertafakur)

· Imagery & Visualization (membayangkan)

· Precompetition Routine (anggap seperti saingan/permainan biasa)

Weight Training:

· Enjoy your training (berlatih dengan seronok).

· Rehearse without Lifting (latihan berulang tanpa had)

· Challenge Yourself (mengatasi kemampuan diri, menjadi lebih baik)

· Visualize the Right Technique (membayangkan/mengambarkan teknik yang betul)

· Follow your Rituals (mengikut latihan yang betul, tersusun)

· Focus on the here & now (member tumpuan dengan baik, terhadap latihan sebelum dan yang baru)

· Learn & let go of the past (sentiasa belajar dan belajar).

· Harness your anger & fire (menaikkan semarak semangat kemarahan keinginan)

· Give yourself a break to recover (berikan diri anda rehat dan pemulihan diri yang mencukupi).

· Work Hard- it pays off (bekerja keras/ berusaha dengan bersungguh-sungguh tanpa mendapatkan faedah– ikhlas)

· Get better each day (menjadi lebih baik pada setiap hari dan masa).

READY POSITION

Key points:

· Star with a "Low & Controlled" position

· More on the "Balls of your feet"

· Feet are shoulder width apart, knees in front of toes, arms out in front

· Keep your head on "1 plane" while moving for ball

This ready should allow you to move for any ball!!

The 3 R's

Key points:

· READY - Whenever the ball is in play- you need to be in a Ready Position

· READ - Read where the ball is going

REACT - Adjust to the ball and make the proper play

DA SKILLS:

PASSING

The most essential skill in volleyball. You need to take a serve or a 3rd contacted ball and control it with your forearms. Passing is all about controlling the ball to the target or setter. Great Passing is essential to winning matches. Great passing opens up all of our offensive options.

SERVING (Floater & Jump)

In this serve we want the ball to dance or float along making it hard to pass. This ball does not rotate though the air like the topspin or jump serve. This ball should not break the air but the air should move the ball in an unpredictable manner. The passer cannot read this balls flight pattern as easily as a jump or spinning serve.

SETTING

A controlled skill in which you are contacting the ball about your head with open hands. You are trying to control the ball and deliver it to a very specific spot on the court. Both of your hands should move together like a mirror image. Use your soft finger pads to contact and control the ball. Everyone need to know how to set-not just the specific setters. We need to set the 2nd contacts.

ATTACKING (Spike)

An aggressive overhand hit or attack on the ball. Spiking is the most through skill in volleyball and requires an intense motion and attitude. Proper timing with your approach and armswing is essential to being successful. Generate as much power as you can- it is you against 6 people.

BLOCKING

This is our first line of defense. Watch the hitters! Timing the hitters armswing and penetrating the net's plane is essential to effective blocking. Control your feet and arms and don't let that ball cross the net. You need to be an intimidating blocker and get your hands on balls.

DEFENSE

Backrow defense is our 2nd line of defense. We need to dig balls to keep the rally alive. We need to get down and get dirty with the floor. It is easiest to star deep in the court and move forward as you read the play. Remember "DIGS ARE KILLS!" Be intense and digs some balls!

USE EVERY OPPORTUNITY IN THE GYM TO GET BETTER!
EXPERIENCE WILL PRODUCE RESULTS!
GOOD LUCK!