Lady Noles Volleyball
Lady Noles Volleyball
Together Everyone Achieves More!
  Updated: 6/10/2015
Volleyball Tips

  • Together Everyone Achieves More
  • 100% effort; 100% of the time
  • Perfect Practice makes Perfect
  • Maximum Skills = Maximum Success
  • Never, Ever, Ever let a ball drop without an effort
  • Demand more of yourself than what I or anyone else will demand of you
  • Don't let your GOOD get in the way of your BEST
  • Have a burning desire to be the best you can be
  • Believe you can
  • You become what you think about
  • Be Un-Common
  • Shoot for the moon; if you miss you will still land amongst the stars


  • When Passing a ball remember:
Better high than low
Better in than out (of the court)
Better off than on (the net)
Better in front than behind (the player)

  • Every ball is always "MINE", NOT "Yours"

  • We NEVER give up a point on a free ball

  • We ALWAYS keep the ball on our side and aim to pass, set and spike the ball over

  • ALWAYS pass the ball high enough and with a good arch to give a teammate an opportunity to play it

  • Use fast feet and slow arms

  • In defense, READ the hitter's body and arm position and move before the ball is hit

  • When passing a free ball, have one foot in front of the other, bend your knees and follow through the ball to your target

  • on Defense, take a pre-hop, get very low with a wide stance, step towards the ball


  • Focus on what you want or want to do, not what you don't want.

  • Always be positive and supportive and create a positive PICTURE

  • Never walk on a volleyball court (move quickly all the time)

  • NEVER let a ball drop without going for it, no matter where it is

PASSING  Click here for step by step instructions)

Click Here to see PICTURES

  • Start in ready position ( knees bent, weight over inside toes, low with a wide stance, head up, arms in front of body with bent elbows

  • Move to the ball don't reach with your arms

  • Lock your elbows by extending downwards from your wrist

  • keeping your thumbs together and even

  • Contact the ball on the top of your forearms, 2-3 inches above your wrist

  • Follow through with straight arms towards your target

  • Always pass the ball with a nice high arch to your target


  • The first two steps of your approach help you adjust and position yourself for your take off

  • The last two steps for your take off transfer your forward movement to upward

  • This forward momentum is transferred by planting your heel and then pushing off your toes.

  • Use both arms to help with your jump; Raise your non-hitting arm high in the air and keep it up until you start your hit


  • Don't play hard hit serves or spikes with your fingers

  • Position yourself on the court so that you never have to back up and that any ball at shoulder level is OUT

  • The pancake or sprawl defensive technique is a last resort.  Most of the time you can get to the ball by just taking an extra step.


  • Take your time when serving and PICTURE exactly what you want to happen with your serve.

  • Start with left foot in front and right foot back

  • Lift and release the ball in front of your hitting shoulder (12 inches above the hand that released the ball)

  • Contact the ball with a strong hand at the highest point possible with the base of your hand (arm should be extended and locked)


  • To avoid injuries, warm up for 10-15 minutes

  • Stretch before and after practice

  • Work on speed and agility (line touches and sprints)

  • Strengthen your core area as well as your arms and shoulders

  • Develop power in your legs (jumping and weight training)


  • A healthy body,  is a healthy mind, is a healthy player
  • Drink a lot of water (minimum is 1/2 your body weight in ounces)
  • Sodas are detrimental to good health and athletic performance
  • Don't diet!  Fad diets don't work long term.
  • Eat within 1/2 hour to 45 minutes of a workout or tournament
  • Eat 4 to 6 small meals during the day
  • Eat plenty of fruits and vegetables (french fries don't count)
  • Carbohydrates are good for you if not processed or over refined.
  • Stay away from sugar
  • Never miss breakfast, it really is the most important meal of the day.
  • Don't eat within two hours of bedtime and no sugar, it prevents your growth hormones from releasing
  • Get at least 7 to 8 hours of sleep every night to allow your body to repair.
  • The hours before midnight are the most important hours of sleep, so get to bed early

Volleyball Tips
Volleyball Tips
Volleyball Tips