Spike Training in Volleyball – Vitamin Sports Magazine

Why is spike training important in volleyball? Spaking or the waterfall technique in volleyball is a decisive shot that brings the ball to the opponent's court and this shot can make your team win. Spike involves throwing the ball towards the opponent's court behind the net.

In this article, we will teach spikes in volleyball step by step. You can become a professional spac after learning the basics of cascading.

Spike training in volleyball

Yes, timely and correct specs can win you the game and make for a spectacular match. In this part, we will explain the basics of tumbling and teach spikes in volleyball.

1. Stand in the right position!

The rules of volleyball state that you must be a front row player to hit the ball behind the net. It is better to throw the ball from the right or left side with a sharp downward angle. Whether you hit the waterfall from the front right or from the front left, you must be behind the offensive line, that is, a spot that is four steps away from the net.

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• If you have long legs or take bigger steps, it's better to stand back.
• If you're right-handed, your spike will be stronger when you enter from the left, and vice versa. (If you are tall or can jump high, start near the middle.)

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2. Be careful passer!

The second step of spike training in volleyball is to have the person playing in the center of the court set the ball up towards you. Then he arcs it so that it lands near the net and in a place where it is easy to cascade to the opposite side. You can start moving after setting the ball position.

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• Work with a skilled passer to practice spikes. The ball should land in a gentle up and down arc close to the net to create an ideal position for you.
• When you are practicing with your team, let your teammates know about your shots. Many teams have assigned a code for each side, so if your team defines one, use it.

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3. Put your body in the right position!

Hold the ball in front of your face and bend your knees until you are ready to move. If you are right-handed, your left foot should be further back than your right foot.

4. Take the first step towards the ball!

Take your first strong step with your left foot towards the ball. If you are left-handed, do this in reverse.

5. Step forward with the right foot!

Step with your right foot to increase your speed (if you are left-handed, you should step with your left foot). At the same time, curl your hands behind your head to prepare for the waterfall.

The distance of the second step varies according to the position of the ball. If the ball was close to you, you should take a slow step. But if it was far, you have to take a longer step.

6. Start the last step!

The sixth step of the spike training in volleyball is to start the movement again with the left foot (or with the right foot, if you are left-footed) and finish with the foot shoulder-width apart and the knee bent.

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• During the high jump, the rotation of the arms is essential. A well-timed turn will also help you move up. Do the timing exercise correctly.
• For your balance to be perfect, your feet should be shoulder-width apart.
• Raise your head to see the ball fall towards you.

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7. Jump when the ball is in position!

When your last step hits the ground, your body should turn at a 30 degree angle from the net and your shoulder should be above the net. Then you have to jump up strongly and swing your arms forward at the same time to get a good distance from the ground. The higher the jump, the stronger your shot will be.

8. Put your hand back!

When you jump as high as possible, your arms should swing above your head. Pull the right elbow back (if you are left-handed, pull the left elbow back) and bend it at a 90-degree angle. Now your hand should be in line with your head.

9. Hit the ball with the middle of your hand!

The ninth step of teaching the spike in volleyball is to put your fingers together and open your hands. Rotate the arms from the shoulders and move the forearms forward so that your hands move quickly towards the ball and make contact with it. Snap the wrist down so that with an up-down spin, the ball will drop down towards the opponent's court.

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• Try to hit the ball when you are at the highest level of your jump to multiply the power of your shot.
• Bring your arm down from above the ball and next to your body. This makes you not lose any movement when hitting.
• Touching the ball is against the rules of the game. After the shot, bring your arm back to your body to avoid a penalty.
• Be careful not to hold or carry the ball for even a second. Because it is against the rules of the game.

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10. Bend your knees when you hit the ground!

When your feet hit the floor, bend your knees. This will help you regain your balance and prevent ankle injuries. Just be careful not to fall on the net on the way down. To prevent any injury in volleyball, take the advice of your coach and teammates seriously.

11. Return to your position on the ground!

If the opposing team returns the ball, you must be ready for more moves. Move away from the net and take a stand-by position. Remember to keep your eyes on the ball.

What to do to spike with more power?

In the continuation of spike training in volleyball, we want to tell you the secret of increasing spike strength. If you want to make strong and powerful waterfalls, read this part very carefully and follow its solutions.

1. Do leg exercises!

When you're learning to cascade, you need to practice your legs as well. Start behind the line of scrimmage and move toward the ball. Try to focus on a quick and powerful movement.

2. Practice the rotation well!

Pick up a volleyball and keep throwing it at the wall. Throw the ball up or set it towards you. Now practice the retreat and waterfall.

Hit the ball with the forearm by bending and rotating the arm towards the ball. The faster you can do this, the stronger the cascades will be.

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• Practicing solo is great, but you can also practice with a partner to set up the ball for you so you can practice your own approach, jump and spin.
• Focus on ball contact, wrist movement and follow through.

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3. Increase the jump height!

The next step to training spikes in volleyball and having strong spikes is that your jump height depends on your overall goal, not your last step. You must move towards the ball with power and at the same time bend your knees and quickly rotate your arms backwards. When you jump, your entire body should rotate upwards in one motion, putting you in the best possible position for the waterfall.

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• Every time try to jump as high as you can and make a waterfall at the highest height.
• Practice with a cascader. This device places the ball in a high position, forcing you to jump up and cascade the ball off the device at the highest height.

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4. Take time!

Finding the best time to hit the ball can affect the power of the swing. You need to time your swing so you can make contact with the ball just when you hit the sweet spot.

The sweet spot is where your hand hits the ball down while you are at the highest point of the jump. Timing is one of the most important skills you can master and it will only come with a lot of practice.

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• Timing helps you practice with a good passer. With someone who can set the ball up and in the right position for you to hit the ball at the highest bounce point.
• As you prepare to hit, keep your eyes on the ball. If you hit the ball with your fingertips or anywhere else, your timing will be off.

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5. Follow the ball!

To train spikes in volleyball and hit a strong shot, following the ball is very important, because without it you have to stop moving your hands and you cannot attack the ball at high speed.

The important thing is that you have to follow the ball to the end without touching the net. While following the ball, bend your elbows so that your arms are at your sides instead of hitting the net.

Exercise to strengthen the waterfall or spike in volleyball

In the continuation of the topic of spike training in volleyball, in order to hit a better spike, apart from mastering the specialized technique of spike, you need to strengthen a series of muscles that will help you in implementing this technique. The muscles you need to strengthen include two categories:

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• Power producing muscles
• Stabilizing muscles of the body

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What is the role of strengthening the muscles that produce power in spac?

Power producing muscles make you make a strong and strong shot and it passes directly through the hands of the opposing team to get the point of the shot!

These muscles include the abdominal muscles (abdominal obliques, rectus abdominis), which produce power and impact force, and then the arm muscles (triceps brachii) and the shoulder and armpit muscles, which give the ball acceleration and affect the speed of your impact.

What is the role of strengthening the stabilizing muscles in spac?

Of course, the stabilizing muscles of the body produce force, but they are different from the first group; The difference between stabilizer and strength muscles is in their role.

The importance of stabilizing muscles is that they keep your body fixed and stable in the jumping position and help guide the arm in the right direction. Stabilizing muscles are the rotator cuff, trapezius and rhomboid muscles, and the biceps brachii.

For a better spec, you need to strengthen all these muscles well; At the same time, don't neglect spike training in volleyball and professional practice to master spike execution.

The best exercises to strengthen cascading

Now that we have taught the spike in volleyball, we want to introduce the most effective strength exercises to improve the spike. A strong bodybuilding program can help you not only have a strong and muscular body, but also a great performance in training and competitions.

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• Movement of cattle and cats
• Kneeling wire to the chest
• Push ups or swimming
• barfix
• One arm dumbbell squat exercise
• Chest opening exercises
• Spinal rotation exercise
• quadriceps strengthening exercises (such as foam roller exercises)
• Shoulder muscle strengthening exercises
• Strengthening exercises related to the back and middle body
• Biceps and triceps strength training
• Hitting the ball upwards

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Spike techniques in volleyball game

In this article, in addition to teaching spikes in volleyball, we are going to teach you some great techniques to shine well on the court and perform at your best.

1. Practice on the angle of impact!

If you hit the ball at a sharp downward angle, your shot will be stronger. You want the ball to hit the ground as quickly as possible so your opponent doesn't have a chance to return it. Once you've mastered proper hitting form, practice hitting with a sharp angle.

Look for empty spaces on the floor that your opponent will have a hard time getting to. Instead of hitting the ball directly at the opponent, look for the empty spaces of the opponent's field.

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• By hitting the ball from different places around the net, you can exploit your opponent's weaknesses.
• You can also practice hitting a box. Stand on a tall, rigid box as if you were at the highest point for a waterfall.

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Now ask someone to set the ball for you and cascade the ball from the top of the box and consider the back of the net.

2. Keep an eye on the defenders!

It is the duty of the opposing team's defenders to prevent your waterfall shot from going through the net. No matter how powerful your shot is, if the ball hits the defender flat, you won't score any points for your team. It is important not to take your eyes off the ball and at the same time keep an eye on the defenders and block them in front of the net.

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• The best way is to practice with opposing players. During cascading practice, ask your teammates to block your cascades.
• If you want to block defenders, your shots must be out of their reach.
• Your wrist should also be broken when hitting, so that the ball has an up-down spin. This will make it more difficult for the defenders to control the ball.

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3. Confuse your opponent with an explosive move!

A slow, steady dance to the ball gives your opponents plenty of time to get into position and block shots. Your fast and explosive movement will shock them and you will have a better chance to win.

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• If your running speed is slow, speed training can solve this problem.
• It is important not to start spiking until the ball is well set. Otherwise, you will throw the ball away from you.

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4. Create passwords with your teammates!

Many volleyball teams use code words, special positions and other strategies to fool their opponents.

Try as much as you can to distract or confuse your opponent to find an empty space behind the net and earn yourself a point. We suggest you watch the video files of SPEC training in volleyball to learn more about its strategies.

final word

Spike is very important in volleyball, and its correct training and execution play a very important role in the results of the matches. In this article, we brought spike training in volleyball along with explanations and pictures and told all the different tips about waterfalling and different techniques in volleyball.

References: volleyballadvice

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