Professional Documents
Culture Documents
Prepared by
Malaysia Volleyball Association and
National Sports Council of Malaysia
MAVA BEGINNERS MANUAL
FOREWARD
In the various instructional and coaching publications that are available, each will have its
own way of teaching athletes how to master the game. Part of the secret to becoming a
successful coach rests with the ability to be open minded, knowing your players and
implementing a plan that will work best for a team.
Coaches who understand the value of continuing education and take the time constantly to
improve the knowledge of the sport will strengthen their ability to work with variety of
athletes. Helping athletes reach their goals and develop their own personal in sport should be
the ultimate goals of a coach. There is no substitute for getting out there and working with
athletes. Applying the different concepts and discovering how they work in the real world
will increase the coachs practical knowledge and experience about the game.
Coaching is a lifelong journey in which good coaches will continue to learn and grow
through shared experiences with athletes. Great coaches are made, not born.
This Manual is one in the MAVA Coaching Program series and has been produced as a joint
initiative with National Sport Council of Malaysia. The Malaysian Government
acknowledges the role sport plays in enhancing the quality in life.
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ACKNOWLEDEMENT
No author ld claim solely responsible for compiling a manual of this magnitude. There are
several people we have to acknowledge for their assistance and encouragement in compiling
this Malaysia Volleyball Association (MAVA) Level 1 Coaching Manual.
Our first thanks and foremost goes to the President of MAVA, YBhg. Dato Seri Low Jee
Keong and Deputy President YB Senator Dato Chai Kim Sen who were the major driving
force to the preparation of the MAVA Level I, II and III Coaching Manuals.
We are also indebted to the Director General of National Sports Council (NSC) Dato Seri
Zolkples Embong and Director of Coaching Management Division NSC Encik Ahmad
Zawawi Zakaria for their willingness and enthusiasm to prepare Coaching Manuals for all
sports including their cooperation in this manual.
We would like to express our profound gratitude and sincere appreciation to the MAVA
Coaching Panel for their kind valuable guidance, encouragement, valuable suggestion
without which the manual would not have been completed. Mr. R. Vivekenandan s/o Ramiah
of the National Sports Council (NSC) deserve enormous credit for being an indispensable
conduit in contributing and fast checking the technical content of this manual.
We have the Panel members to thank for their support. Needless to say only the Panel is
responsible for any weakness the manual may have. Thanks also to the Coaching
Management Division of NSC for their incredible speed, efficiency and care in handling the
manuscript.
The list would not be complete without acknowledging our gratitude to all directly or
indirectly helped in one way or another in the culmination in preparing this manual. Every
effort has been made to trace all the copyright holders, but if any have been inadvertently
overlooked we will be pleased to make the necessary arrangement at the first opportunity.
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ORGANIZATION OF THIS MANUAL
Contents : This table describes the contents of the chapters in the manual
Unit 1 History 8
Unit 2 Techniques 30
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MAVA COACHING CURRICULUM LEVEL I
The new Level I will produce qualified Youth Coaches who will not only be able to
train and prepare young children for Modified Volleyball competitions but also provide the
bridge to real volleyball training. At grass roots it is the affiliation to individuals that
determines retention and Level I Coaches will be competent and able to take the kids through
to the kids programmes of training (below 12 years old and competition relevant to under 12,
under 14 and under 15 years of age). The Level I Coaching Course provides professional
training to those who wish to become trained and accredited coaches qualified to coach
beginners. It is the first requirement towards a carrier in coaching at the highest levels.
1.0 AIM
The aim of the course is to equip coaches with coaching knowledge and skills at
beginners level and the development of Volleyball players. At the completion of this course,
it is hoped that these coaches will work in schools or clubs with young and developing
Volleyball players at the grass roots of Volleyball. In addition to the technical aspect of
training their Volleyball players, a Level I coach must also be prepared to fill a position of
leadership, as one works with young people and as one whose enthusiasm and knowledge
will help to build the culture of Volleyball players. It is vital that they continue to make use
of their experience and technical expertise by remaining active in the sport. It is also vital that
a strong bond of continuing cooperation be built up between coaches and MAVA. For this
reason, Level I coaches are encourage by MAVA, to join and be active in their National and
State Volleyball Associations.
2.0 OBJECTIVES
The Level I is to help coaches :
2.1 Understand the processes involved in effective coaching
2.2 Improve the social, physical,emotional and intellectual abilities of the children
2.3 Create an atmosphere of enjoyment without pressure in learning and playing
2.4 Treat each child individually at their level of development
2.5 State the roles, responsibilities and ethics of a volleyball coach
2.6 Plan, organize and implement a training programme
2.7 Demonstrate correctly the basic skills of Volleyball
2.8 Coach the basic skills of Volleyball according to the principles and processes
of coaching
2.9 Acquire knowledge to understand and interpret correctly changes to the rules
of the game.
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2.10 Utilize specific principles of training, sport science knowledge and aids to
improve performance.
2.11 Gain confidence and learn different ways of teaching sport skills
TOPIC HOURS
4.0 Duration
The Level I Volleyball Coaching Course is a four day residential course. The participants are
required to take an active part in all training sessions. Training sessions would be interactive
and experimental in nature. Participants would be required to participate in group discussions,
contribute to group assignments and practices, demonstrate specific skills as requested and
conduct simulated coaching sessions.
5.0 Attendance
Participants must attend all sessions. Participant must achieve 100% attendance to
take the examination in order to be certified.
Participants will be tested and evaluated during and at the end of the course. The test
and evaluation will be comprised of :
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ii. Skill Demonstration 40%
7.0 Certification
A participant who successfully completes the course and fulfils all the course
requirements shall be awarded a Level I MAVA Volleyball Coaching Certificate.
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EQUAVALENT FOR NATIONAL VOLLEYBALL COACHING COURSE
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4.1 SPORT SKILL DEVELOPMENT
ATHLETES DEVELOPMENT
OBJECTIVES
INTRODUCTION
YOUNG ATHLETE
TECHNICAL FITNESS
187
FOUNDATIONS OF SKILL INSTRUCTION
LEARNING PERFORMANCE
Sensory-Perceptual ENVIRONMENT
Direction Making TASK I
Motor Control Stress of Competition
188
SKILL ACQUISITION
Focus on process
Consistently execute
- Technical
- Tactical
- Mental skill
Identify essential
thoughts, feeling and
behaviors
ABILITIES CAPABILITIES
l l
Traits that are inherited and Modifiable with practice
relatively stable
VS l
l Eg. Strength can be train
Many types exist
l
Different abilities for different
purposes
REFINEMENT
189
STAGES OF LEARNING
Autonomous
APPROPRAITE PRACTICE & FEEDBACK
Practice / Associative
- Refining general movement pattern
- Direct/ correct errors
- Adapt movements to meet demands of their sport
Verbal-cognitive
- Figuring out basic requirements
- A lot of questions
190
191
CONTROL OF MOVEMENT SKILLS
SPEED ACCURACY
Emphasis on speed of execution results in reduction of accuracy.
Implication emphasis on accuracy of movement before speed.
TACTICAL SKILLS
Information in the environment
TACTICAL DECISION
192
Creating blueprint Identify strengths
of tactical options and weaknesses of
opponents
DEVELOPING
Based on: TACTICAL SKILLS
- Rules of the Knows your
sport competition
- Knowledge of
team strategy
- Awareness of
respective roles Adapt
and capabilities
193
194
VS
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PRACTICE SHOULD BE DESIGNED TO REPLICATE COMPETITION
Drills are used to practice technical Drills are used to teach both technical
skills. and tactical skills of the sport.
Specific skills are taught in isolation The sport is taught as a whole, and the
and then combined later. parts are refined as necessary.
Practices are often boring and Practices are fun, challenging, and
unmotivating. relevant to the demands of competition.
Players are highly dependent on the Athletes take an increasingly active role
coach. in the learning process and become less
dependent on the coach.
The coach makes all decisions with Athletes are encouraged to provide input
little or no player input. to the coach in decision making.
Players are not encouraged to help Athletes are encouraged to help each
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each other. other master the skills of the sport.
The coach prefers a command style The coach prefers a cooperative style
where he or she makes all the that strikes a balance between directing
decisions. athletes and allowing athletes to direct
themselves.
INSTRUCTIONS
Verbal Instructions
197
BLOCK PRACTICE VS RANDOM PRACTICE
198
Positive statement
Prescriptive feedback
199
TOTAL SKILL PRACTICE
Total Skill
Practice
PRACTICAL CONSIDERATION
FOR GIVING FEEDBACK
200
Include the number of attempts on the feedback statement
Eg: You fouled 3 out of 5 attempts in the Long Jump adapt to sport
PRACTICE PLAN
PART COMPONENT
2 Coordination/Skill
3 Speed
4 Strength
5 Endurance
CONCLUSION
Feedback
201
PRACTICE PLAN
Sport Date/Time
Objectives: 1)
2)
3)
Equipment Needed:
Reflection:
202
DEVELOPING BIOMOTOR ABILITIES
Periodization
of Training
Multilateral Specialized
6-14 years 15 years +
203
FLEXIBILITY
Stage of
Training Method Exercises
Development
204
Progression for Flexibility Training
Number of
Number of
Type of Stage of Reps or Rest Interval
Sets Per
Flexibility Development Seconds Per Between Sets
Joint
Sets
MOTOR SKILLS
Stage of
Forms of Training Exercises
Development
205
Advanced balance exercises Scissors-kick handstand,
backward roll, cartwheel,
cartwheel against the wall
Balance and body control/ body Rolls and turns, jumps over
awareness objects and turns, all
Specialization
variations of body balance,
games, relays
206
Sample Workout for Pre-Puberty
SPEED
207
Speed Training Session
Duration or
Part Objective Exercises
Number of Reps
Speed Training
20-50 m/ yd 5-8 4-5
(including starts)
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Periodization Model for Speed Training for Post-puberty
Number of
Number of Rest Speed
Distance of
Form of Training Reps and Interval Training
Activity
Sets (min) Sessions
Per Week
Sport-Specific Speed
Accelerations
10-30 4-6 2 2-3
Decelerations
10-20 4-6 2 2
Stop and go
10-20 4-8 2 2-3
Acceleration with
10-30 4-8 2 2-3
direction changes
Ballistic Training
2-4 sets; 5-
(Throwing, Kicking, - 1-2 2-4
10 reps
Jumping, etc.)
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STRENGTH
Number of Reps/
Exercises Rest Interval (sec)
Duration in Sec
Number of reps/
Exercises Rest interval (sec)
duration in sec
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Circuit Training for Early Post-Puberty
Number of Reps/
Exercises Rest Interval
Duration in Sec
Pull-up 4-8 30
Number of reps/
Exercises Load Rest interval
duration in sec
Pull-up - 4-6 30
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Strength Training Program for Maximum Strength (< 80%)
Pull-up - Maximum 2 2
Inclined overhead
- 8-10 1 2
leg lift
Rest interval
Exercises Number of reps Number of sets
(min)
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ENDURANCE
Rest
Forms of Speed of Number of
Distance Interval
Training Activity Reps
(min)
213
4.2 Nutrition
Goal 1
Meet the energy and fuel requirement needed to support a training program.
The energy requirements of individual athletes are influence by their body size,
growth, pursuit of weight loss or gain and most important the energy for training
(frequency, duration and intensity). The important of meeting energy intake:
ii) Energy intake assists the manipulation of muscle mass and body fat level
to achieve the ideal physique.
iii) Energy intake effects the function of hormonal and immune system.
iv) Energy intake challenges the practical limits to food intake set by issues
such as food availability and gastrointestinal comfort.
Goal 2
Achieve and maintain an ideal physique for their event; manipulate training and
nutrition to achieve a level of body mass, body fat and muscle mass that is
consistent with good health and good performance.
Physical characteristic, including height, limb lengths, body mass, muscle mass and
body fat can play a role in sports performance.
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Goal 3
Enhance adaptation and recovery between training sessions by providing all the
nutrients associated with these process.
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Goal 4
Refuel and rehydrate well during each training session to perform optimally at each
session.
The maintenance of fuel status and fluid balance plays an important role in the
performance of exercise and forms the basis of most of the special nutrition
strategies undertaken for competition.
TIME RECOMMENDATION
Before Exercise
- 2-3 hours 400600 ml
- 1 hour (training early in the morning) 5001000 ml
During
- Every 1520 minutes 150350 ml
After
- First 30 min after exercise 5001000 ml
- 2 hours 1000 ml
Goal 5
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Pre, During and Post Exercise CHO Requirement
Time Recommendation
Goal 6
Maintain optimal health and function, especially by meeting the increased needs for
some nutrients resulting from heavy training.
Recovery is a major challenge for the elite athlete, who undertakes two or even
three workouts each day during certain phases of the training cycle, with 4-24 hr
between each session. Process of recovery include:
iii) Synthesis of new protein following the catabolic state and damage
induced by the exercise.
- Depletion of glycogen stores-the lower the stores, the faster the rate of
recovery.
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About 1g/kg body mass within 1st hr.
7-12g/kg over 24 hr.
- If CHO intake is below threshold for glycogen storage, add protein to meals
and snack.
- When total CHO intake meets threshold for glycogen storage, intake of
other macronutrients (e.g, protein or fat).
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CHO Requirement
CHO loading for endurance and ultra 7-10 g/kg body weight/day
endurance athletes
Rapid recovery after training session or 1 g/kg body weight ( the 1st 30 min
competition multiple day (duration in after competition) repeated intake of 1
between session is less that 8 hrs) g/kg body weight every 1-2 hrs until
actual requirement achieved
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Food Supplement and Ergoganic Aids
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10-30 mmol/L activities (e.g., of fluid balance.
potassium) making weight).
Increasing the
Electrolyte sachets Replacement of sodium content of
(30 mmol of large sodium losses a drink generally
sodium, 10 mmol of may be needed reduces the drink
potassium) during ultra- palatability and
endurance may interfere with
activities. the voluntary
consumption of
Replacement of
fluid.
large electrolyte
losses may be
needed during
exercise in certain
individuals with
high rates of sweat
loss or high sweat
content of
electrolytes.
Oral rehydration
solutions are
recommended to
treat or prevent
dehydration
associated with
diarrhea and
gastroenteritis in
athletes.
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Provide a portable,
non-perishable,
and easily
prepared meal or
snack providing
energy, a balance
of macronutrient,
and a substantial
sources of
micronutrients.
222
Compact, low-fiber
source of
carbohydrate;
thus, they are
useful as part of
prevent meal for
athletes at high
risk of
gastrointestinal
problems during
exercise and are
useful in making-
weight strategies
as a low-residue
snack.
Convenient,
portable,
nonperishable
snack providing
energy, a balance
of carbohydrate
and protein, and
micronutrients.
223
the athlete. competition.
Provide a low-fiber May lead to
and compact overconsumption
prevent snack for and overreliance
athletes unable to on low-nutrient
tolerate regular carbohydrate
foods and fluids. sources.
Some gels contain
other compounds
such as medium-
chain triglycerides,
which may be
poorly tolerated.
224
until the bodys
antioxidant system
adapts to the new
challenge.
225
carnivorous diet Can be used in counterproductive
provides interval and sprint to athletes
approximately 2 g training programs. competing in
f creatine per day. sports where
Can be used during
power-to-weight
training and
ration is a key
competition in
factor in successful
sports involving
performance or
intermittent work
those competing in
patterns.
weight-division
Can enhance the sports.
effectiveness of
There are
carbohydrate-
anecdotal reports
loading program
of an increased
for endurance
risk of muscle
exercise.
cramps, strains,
and tears, but
studies to date
have not reported
an increased risk if
these events.
Supplementation
should be limited
to well-developed
athletes. Young
athletes are able to
make substantial
gains in
performance
through maturation
in age and training,
without the need to
expose themselves
to the expense or
small potential for
long-term
consequences of
creatine use.
226
problems supplements can
attributable to be used in high-
osmotic diarrhea. intensity events
lasting 1-7 min.
A longer-term
leading protocol Can be used in
with bicarbonate high-intensity
(500mg-1.day-1, sprints. \can be
spread over the used in prolonged
day) may provide a high-intensity
more sustained events lasting 30-
increase in blood 60 min.
pH, with benefits
being maintained
for a least 1 day
following the last
bicarbonate dose.
Goal 9
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Therefore, athletes are included in healthy nutrition guidelines prepared for
the general population.
Goal 10
Enjoy food and the pleasure of sharing meals - Some athlete may need
to modify their eating patterns. But they are encouraged to ovoid extreme
dietary changes and the exclusion of all their favourite food. The athletes
should always seek a balance between meeting his or her nutritional goals
and enjoying the social and hedonistic aspects of eating.
Goal 1
Goal 2
Goal 3
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i. Further enhance muscle glycogen stores if they have not been
fully stored or loaded since the last exercise session.
iii. In the morning when liver stores are low after an overnight
fast.
vi. Include foods and eating practices that are important to the
athletes psychology or superstition.
Goal 4
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ix. Fear of urination.
Goal 5
Goal 6
Achieve fluid and food intake before and during the event without
causing gastrointestinal discomfort or upsets - Athletes should practice
and identified suitable food and drinks during training.
Goal 7
Goal 8
Goal 9
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Sports Specific
VOLLEYBALL
Volleyball is one of the most popular sports in the world today. It is a demanding sport that requires
excellent physical conditioning. Although most rallies in volleyball last less than thirty seconds, many
games last for an hour or two. Therefore, volleyball requires a high level of anaerobic-strength
endurance, as well as speed-strength, quickness, and flexibility.
Every bit of your training and diet must reflect these elements. These elements are what make
volleyball explosive in nature. In fact, volleyball is very explosive, so improved recovery and tissue repair
plus increased speed and strength are your year-round training and dietary goals. Nutritionally, this
means emphasizing short-term energy needs and maximizing the muscles recovery and tissue-repair
processes.
In volleyball, the energy output is anaerobic (without oxygen). This does not mean that training for or
playing volleyball is easy, however. Especially in beach volleyball, you must explode to the left and right,
go for digs, jump, feint, spike the ball, and perform other lightning-quick reflexive movements over and
over again, repeatedly testing your tolerance to pain and fatigue, caused by lactic-acid build-up in your
muscles. The training for volleyball is extremely intensive and gruelling. At the highest levels, training in
speed-strength and anaerobic-strength endurance for volleyball forces you to operate at your anaerobic
threshold (the point at which you must receive oxygen).
Muscles grow when they are stressed. In volleyball, the aim to make the muscles grow as strong and as
quick as possible. This calls for specialized training. Furthermore, the incredible force output of
volleyball, especially coupled with the explosive aspects of the game, requires the support of a carefully
constructed nutrition program.
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WHERE YOUR ENERGY COMES FROM
Energy Systems
Volleyball players are power athletes. Whether they play beach or court volleyball, they obtain most of
their energy from the immediate energy systems. Therefore, as a volleyball player, you need to plan
your nutritional intake,from both food and supplement sources, to support the immediate systems. In
addition, since your energy expenditure changes in the off-season, you need to adjust your caloric intake
and macronutrient ratio to match. Following are dietary guidelines for volleyball players to help you in
planning your nutrition program.
Dietary Guidelines
232
Some other important considerations for volleyball players are:
Carbohydrates are the major source of energy for short-term activities. Complex carbohydrates
are the best source because they most effectively refill the glycogen stores in the muscles and
liver. In addition, they elevate the blood sugar to a level sufficient for long sessions of intensive
training.
As a power athlete, you must make sure that you consume adequate amounts of both
carbohydrates and protein. If our energy stores become drastically depleted or you experience
lactic-acid build-up, you may suffer temporary muscle fatigue. If you do not refill your glycogen
stores before your next workout or game, your body may begin breaking down muscle tissue for
the protein it needs for energy.
Directly before workouts and games, consume carbohydrate drinks with high glycemic indexes
to keep your blood sugar sustained at an appropriate level. This will allow you to train or play
intensively without having your explosiveness hindered by fatigue.
As a power athlete, you need to stimulate the storage of glycogen in your muscles while
promoting repair and growth of your muscle tissue and inhibiting buildup of body fat. To do
this:
Train anaerobically on a regular basis. Intensive training stimulates increased storage of
glycogen in the muscles and liver, which provides additional energy for greater exercise
capacity.
Consume five to six meals a day. Eating several smaller meals rather than three larger ones will
keep your blood-sugar level stable throughout the day and will ensure that a supply of protein is
always available for your muscles.
Keep your fat intake to a minimum. Large amounts of fat in your diet will add to your body fat
and will cause you to lose minerals through frequent urination.
Consume low-glycemic-index foods about two to three hours before workouts and games.
These foods help sustain the blood-sugar level.
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Drink plenty of water. Not only will this practice reduce your chances of becoming dehydrated,
but every ounce of glycogen that is stored within the muscles needs 3 ounces of water stored
along with it. Therefore, remaining properly hydrated will also help prevent weakened muscle
contractions.
Do not eat a new food just before a game. Different people often react differently to the same
food. Before a game, eat just those foods that you know your body will handle well.
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Unit 5 FACILITIES AND EQUIPMENT
1. PLAYING AREA
The playing area includes the playing court and the free zone. It shall be
rectangular and symmetrical.
1.1 DIMENSIONS
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.
The free playing space is the space above the playing area which is free from
any obstructions. The free playing space shall measure a minimum of 7 m in
height from the playing surface.
For FIVB, World and Official Competitions, the free zone shall measure a
minimum of 5 m from the side lines and 8 m from the end lines. The free
playing space shall measure a minimum of 12.5 m in height from the
playing surface.
1.1.1 PLAYING SURFACE
1.2.1 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.
For FIVB, World and Official Competitions, only a wooden or synthetic
surface is allowed. Any surface must be previously approved by the
FIVB.
1.2.2 On indoor courts the surface of the playing court must be of a light colour.
For FIVB, World and Official Competitions, white colours are required for
the lines. Other colours, different from each other, are required for the
playing court and the free zone.
1.2.3 On outdoor courts a slope of 5 mm per metre is allowed for drainage. Court
lines made of solid materials are forbidden.
1.3 LINES ON THE COURT
1.3.1 All lines are 5 cm wide. They must be of a light colour which is different from
the colour of the floor and from any other lines.
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1.3.3 Centre line
The axis of the centre line divides the playing court into two equal courts
measuring 9 x 9 m each; however the entire width of the line is considered to
belong to both courts equally. This line extends beneath the net from side line
to side line.
1.3.4 Attack line
On each court, an attack line, whose rear edge is drawn 3 m back from the
axis of the centre line, marks the front zone.
For FIVB, World and Official Competitions, the attack line is extended by
the addition of broken lines from the side lines, with five 15 cm short
lines 5 cm wide, drawn 20 cm from each other to a total length of 1.75 m.
The coachs restriction line (a broken line which extends from the
attack line to the end line of the court, parallel to the side line and 1.75
metres from it) is composed of 15 cm short lines drawn 20 cm apart to
mark the limit of the coachs area of operation.
1.4 ZONES AND AREAS
1.4.1 Front zone
On each court the front zone is limited by the axis of the centre line and the
rear edge of the attack line.
The front zone is considered to extend beyond the side lines to the end of the
free zone.
1.4.2 Service zone
The service zone is a 9 m wide area behind each end line.
It is laterally limited by two short lines, each 15 cm long, drawn 20 cm behind
the end line as an extension of the side lines. Both short lines are included in
the width of the service zone.
In depth, the service zone extends to the end of the free zone.
1.4.3 Substitution zone
The substitution zone is limited by the extension of both attack lines up to the
scorer's table.
1.4.4 Libero Replacement zone
The Libero Replacement zone is part of the free zone on the side of the team
benches, limited by the extension of the attack line up to the end line.
1.4.5 Warm-up area
For FIVB, World and Official Competitions, the warm-up areas, sized
approximately 3 x 3 m, are located in both of the bench- side corners,
outside the free zone.
236
1.4.6 Penalty area
A penalty area, sized approximately 1 x 1 m and equipped with two chairs, is
located in the control area, outside the prolongation of each end line. They
may be limited by a 5 cm wide red line.
1.5 TEMPERATURE
The minimum temperature shall not be below 10C (50F).
For FIVB, World and Official Competitions, the maximum temperature
shall not be higher than 25C (77F) and the minimum not lower than 16
C (61F).
1.6 LIGHTING
For FIVB, World and Official Competitions, the lighting on the playing
area should be 1000 to 1500 lux measured at 1 m above the surface of
the playing area.
237
2.4 ANTENNA
An antenna is a flexible rod, 1.80 m long and 10 mm in diameter, made of
fibreglass or similar material.
An antenna is fastened at the outer edge of each side band. The antenna are
placed on opposite sides of the net.
The top 80 cm of each antenna extends above the net and is marked with 10
cm stripes of contrasting colour, preferably red and white.
The antennae are considered as part of the net and laterally delimit the
crossing space.
2.5 POSTS
2.5.1 The posts supporting the net are placed at a distance of 0.50-1.00 m outside
the side lines. They are 2.55 m high and preferably adjustable.
For all FIVB, World and Official Competitions, the posts supporting the
net are placed at a distance of 1 m outside the side lines.
2.5.2 The posts are rounded and smooth, fixed to the ground without wires. There
shall be no dangerous or obstructing devices.
3 BALLS
3.1 STANDARDS
The ball shall be spherical, made of a flexible leather or synthetic leather case
with a bladder inside, made of rubber or a similar material.
Its colour may be a uniform light colour or a combination of colours.
Synthetic leather material and colour combinations of balls used in
international official competitions should comply with FIVB standards.
Its circumference is 65-67 cm and its weight is 260-280 g.
Its inside pressure shall be 0.30 to 0.325 kg/cm2 (4.26 to 4.61 psi) (294.3 to
318.82 mbar or hPa).
3.2 UNIFORMITY OF BALLS
All balls used in a match must have the same standards regarding
circumference, weight, pressure, type, colour, etc.
FIVB, World and Official Competitions, as well as National or League
Championships, must be played with FIVB approved balls,
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unless by agreement of FIVB.
3.3 THREE BALL SYSTEM
For FIVB, World and Official Competitions, three balls shall be used. In
this case, six ball retrievers are stationed, one at each corner of the free
zone and one behind each referee.
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