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Session Prep · Instructors & Players

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Pre-Session Setup

We play on the Women's standard net height (2.24m / 7ft 4⅛in). This height encourages success in serving and attacking as you build your foundational skills.

Grab a ball and partner up. We use "volley-lites" or slightly softer training balls initially to prevent forearm pain while you learn proper contact.

Instruction Block — 30 mins
6 MIN

The most reliable way to start the game. Keep the ball low and use a stiff arm to act like a pendulum.

6 MIN

Focus entirely on creating a flat surface with your forearms. Let the ball bounce off your arms — do not swing at it.

6 MIN

Setting starts with a literal catch to ensure proper hand placement (diamond shape) before pushing outward.

6 MIN

Do not jump. Focus on timing your arm swing and hitting the ball with an open hand to snap it downward.

5 MIN

Understand the flow of an actual game before free play starts.

Free Play — 30 mins

The play is immediately dead if any player's foot crosses completely under the net. This is a strict rule to prevent severe ankle injuries. Stay on your side.

Attempt the Pass-Set-Hit sequence on every play. Avoid "ping-pong" style volleyball. Executing the process is more important than winning the point.

Official Guidance

Rules &
Dos / Don'ts

Basic Volleyball Rules
The Court & Scoring
  • Standard play is 6 vs 6.
  • A point is scored on every single rally (Rally Scoring).
  • Games are typically played to 25 points (must win by 2).
  • If a ball lands on a boundary line, it is considered IN.
Playing the Ball
  • Maximum of 3 hits per side (Pass, Set, Attack).
  • A player may not hit the ball twice in a row (a block does not count as a hit).
  • It is legal to contact the ball with any part of the body.
  • Players cannot catch, hold, or throw the ball during live play.
Net Play & Rotations
  • Players must rotate clockwise when they win the serve back.
  • Players may not touch the net while making a play on the ball.
  • Back-row players cannot jump and attack from inside the 10-foot line.
Position Dos & Don'ts
Serving
DO Face your target with a staggered stance.
DO Keep your wrist and hand stiff.
NO Don't toss the ball high in the air for an underhand serve.
NO Don't step on or over the backline until the ball is hit.
Passing / Receiving
DO Call the ball loudly ("Mine!").
DO Bend your knees and get under the ball.
DO Angle your platform toward the target.
NO Don't swing your arms upward wildly.
NO Don't interlock your fingers (make a proper fist/wrap).
Setting
DO Form a diamond shape above your forehead.
DO Use your legs to help push the ball out.
NO Don't "slap" at the ball.
NO Don't set the ball from chest level.
Attacking / Spiking
DO Keep the ball slightly in front of your hitting shoulder.
DO Snap your wrist to create topspin.
NO Don't hit the ball with a closed fist.
NO Don't carry your momentum into the net.