9 th Grade. Physical Education. Handouts

Transcription

1 9 th Grade Physical Education Handouts

2 Fitness Weight Training: the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive. Terminology Repetitions: the number of times the resistance is moved through the whole range of motion. Training Load: the amount of weight being used for a specific exercise. Circuit: a series of exercises done in succession for a specific training purpose. Range of motion: when a joint of the body moves from full flexion to full extension. Repetition maximum: the maximum amount of weight that can be lifted for a certain amount of repetitions. Most programs use a percentage of this weight as the training weight/load. Principles Overload: as a muscle increases in size and strength, the load against which the muscle works must get progressively greater. Adaptation: the body will respond and adapt to the kind and amount of physical demand put on it. Specificity: the effects of exercise are specific to the type of activity engaged in. RATE OF PERCEIVED EXERTION (RPE): A 1-10 Scale used to show how hard one feels that they worked out during a session Physical Qualities Developed by Weight Training Strength: the ability to exert force, usually done with heavy weight and low reps. Power: the rate at which force is produced, usually done with a combination of fast and heavy repetitions. Endurance: the ability to perform a movement many times without undue fatigue, using low weight and high repetitions. Flexibility: the ability to move a joint or a series of joints through a full range of motion, which should be carried out with all weight lifting exercises. Aerobic vs. Anaerobic Aerobic: activities, such as walking, running, and stretching, which require a constant supply of oxygen and focus on the cardiovascular and respiratory systems. Anaerobic: activities, such as heavy weight training and sprinting, which require so much oxygen that they cannot be carried out for long periods of time. FITT Principle Frequency: how often an exercise is performed (3 times per week) Intensity: how hard the person works (incline level on a treadmill) Time: how long the exercise is performed (20 minutes) Type: the specific exercise performed (bench press)

3 Weight Room Machine Vertical Leg Raise Cardio Seated Row Isolateral High Row Free Weights Bench Press Leg Curl Bicep Curl Leg Press Leg Extension Back Extension Lat Pull Down Isolateral Low Row Isolateral Incline Press Major Muscle(s) Used Rectus Abdominus & Obliques Quadriceps, Hamstring, Gastrocnemius, Gluteus Maximus Latissimus Dorsi Latissimus Dorsi Muscle of your choosing Pectorals Hamstring Bicep Quadriceps, Gluteus Maximus, Hamstring Quadriceps Erector Spinae Latissimus Dorsi Rhomboids Pectorals Safety - Rack all weights when finished - Know your limits - Walk at all times - Stretch before/after exercise - Only positive encouragement is acceptable - Stay hydrated - Be aware of others, the equipment, and proper technique - Use a spotter at all times - Horseplay is not allowed Crossfit A form of fitness training, developed by Greg Glassman, to prepare an individual for any type of physical demand. It provides the individual with a variety of high intensity, functional movements across a broad range of muscles and muscle groups. CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport (kettle bell training), calisthenics, Strongman, and other exercises. Participants work to a Workout of the Day (WOD) at their own ability level, while being constantly pushed to improve their muscular strength and muscular endurance. The benefits of Crossfit are an increased knowledge base regarding safe, effective, and efficient training sessions. Also, CrossFit can be competitive against yourself or others, should you choose. Yoga The practice of Yoga began in India and aims to connect one s spirit, mind, and body. Yoga postures are used to reduce stress, strengthen the body, and help alleviate health problems. There are many different forms of Yoga practiced in modern society. Yoga is a form of lifetime exercise that can be practiced by anyone, regardless of gender, age, fitness level, etc.

4 MUSCLE CHART: Muscles Word Bank: 1. Trapezius 2. Deltoids 3. Bicep 4. Triceps 5. Pectorals 6. Rhomboids 7. Erector Spinae 8. Latissimus Dorsi 9. Oblique 10. Rectus Abdominis 11. Gluteus Maximus 12. Quadriceps 13. Hamstring 14. Gastrocnemius

5 Football Objective: To carry or pass the ball into the opponent s end zone, while preventing the opponent from taking the ball into the end zone that your team defends. Teams: Each team will have 6 players. On the offensive team there will be at least 2 players on the line of scrimmage. The offensive linemen are not allowed to move until the ball is snapped. The defense can line up any way they wish and move around before the ball is snapped. Safety: No charging, no pushing, and no tackling. The ball carrier may not run through a defensive player, they must evade the tackler. Positions Quarterback: Leader of the offense. Decides what plays will be run and tells the other players. Offensive Linemen: The offensive blocker who may only use the standing block (feet in contact with the ground), with hands in contact with the body. No part of the blockers body, except feet will be in contact with the ground. Running Back: Player who runs out of the backfield. They run, block, and receive passes. Receiver: Runs pass patterns to receive passes and block during running plays. Defense: Defensive players are restricted in the use of hands to pushing the shoulders and body of blockers. Slapping and striking are not allowed. No Charging, Pushing, or Tackling! Once a defensive player touches the ball carrier, with two hands, the play is over. Terminology Blocking: Offensive skill used by a player to protect a teammate. Center Snap: Putting the ball in play from the line of scrimmage after a down. Conversion: After a team scores a touchdown they can try for extra points. The offensive team has one down to score from the 3-yard line; 2 pts for a run and 1 pt for a pass. Down: One complete play or attempt to gain yards on the ground. Offense has 4 downs minimum. End Zone: The area between the goal line and the end line, where all points are awarded. Forward Pass: A throw that moves the ball towards the opponents goal. Handoff: Exchange of the ball that is not airborne, instead it is handed directly to the running back. Holding: Grasping of a players clothes or body during play. Huddle: Group of players on the field conferring between downs. Interception: When the defense catches a pass that was intended for the offense. Lateral Pass: A pass throw to the side or behind the thrower. Line of Scrimmage: Imaginary line across the width of the field that marks where the previous play ended; marking where the next play must start. Pass Interference: After the ball has left the hands of the quarterback, the defensive player pushes, blocks, or holds an opponent to prevent them from receiving a pass. Penalty Values: Off sides, Holding, Illegal motion = 5 yd.; Pass Interference = from the spot of the foul; and Unnecessary roughness = 15 yd. Safety: A score counting as 2 points made by tagging a ball carrier behind the goal line that the ball carrier is defending. Throw Off: The throw used to start each half of the game, or to start play after points have been scored. The scoring team throws to the team that was scored upon. Touchdown: A score counting 6 points made by carrying the ball over the goal line or throwing the ball to a teammate in the end zone.

6 Square-In Square-Out C R C R QB QB Post Flag C R C R QB QB Button Hook Fly C R C R QB QB FOOTBALL PASS PATTERNS

7 FRISBEE Ultimate Frisbee is a fast-moving, competitive, non-contact sport played by two seven-person teams. The object of the game is to gain points by scoring goals. The Frisbee may only be passed, and a goal is scored when a player successfully passes the Frisbee to a teammate in the endzone which that team is attacking. Each goal is worth one point. The team with the most points at the end of the game wins. The official Frisbee of Ultimate Frisbee is the Wham-O 175g. The ideals of SPORTSMANSHIP and fair play (Spirit of the Game) are the utmost importance in the game. Teams will call their own fouls and infractions of the rules. Contact is not allowed. A foul occurs when contact is made. When a foul disrupts possession, the play resumes as if possession was retained. If the pass is completed then the foul is automatically declined and play proceeds without stopping. If the player committing the foul disagrees with the foul call, the play is redone. Players are responsible for their own foul and lines calls. Players resolve their own disputes. Competitive play is encouraged, but never at the expense of respect between players and adherence to the rules, and the basic joy of the game. BEGINNING PLAY: The game begins with the defensive team throwing off to offensive team. The team throwing off must all be on or behind their goal line. The person doing the throw-off must call out FRISBEE before releasing the disc do as to let the other team know to be ready. The receiving team must be at least behind the midway line of the field. The receiving team has the option of catching the Frisbee or allowing it to fall to the ground. The team that threw off is not allowed to touch the disc until the offensive team does. The first point of contact with the ground is the spot where the team may start their play. If the receiving team attempts to catch the Frisbee and then drops it the team that threw off will gain possession at that point. If the Frisbee goes out of bounds the receiving team will bring the Frisbee perpendicular to the out of bounds line and begin play there. Do not play out of bounds. GAME PLAY: The Frisbee may be passed in any direction. However, handoffs are not allowed. A person passing the Frisbee may catch his or her own throw only if another player has touched the Frisbee while it is in the air. In order to score a player must have established contact with both feet in the endzone prior to catching the Frisbee. The lines are considered to be in bounds. Teams will switch ends of the field after each goal. No player may walk, run or take steps while in possession of the Frisbee. The momentum of a player, however, must be taken into consideration. When a player takes too many steps to stop, a foul is called and that player must return to the point where the catch was made. This is not a turnover. A person s momentum may never carry them out of bounds or into the endzone. DEFENSE: Only one defensive player may guard the person with the Frisbee. The defensive player must be at least one arms length away from the offensive player. The Frisbee may not be wrenched or knocked away from the offensive player. The defensive team gains control of the Frisbee whenever the offensive teams throw is incomplete, knocked down intercepted, or goes out of bounds. Stalling is also a turnover. The defensive player must call out stalling and then count to Ten, if the Frisbee has not been released it will go to the defense.

8 The field is 70 yards long, 40 yards wide, with endzone 25 yards deep. BACKHAND THROW TYPES OF CATCHES 1. Peace grip (thumb on top, pointer on rim) 1. Alligator: 2 handed clap catch 2. Side to target 2. Lobster: 1 or 2 handed grasp 3. Coil and uncoil arm 4. Power wrist snap, follow through to target FOREHAND THROW 1. Peace grip (thumb on top, mid- finger under rim) -or- Power Grip (thumb under disc, fingers curled on top, disc rests on forearm) 2. Face target, elbow on hip 3. Flat disc 4. Power wrist snap, follow through with finger pointed to target

9 Frisbee Sticks This game is played at many outdoor functions and can be created with a variety of materials. The playing field is set up with the sticks 10 yards apart (distance may be modified for class). Rules - 2 v 2 with partners on the same side. - In order to score points it must be a catchable Frisbee toss. - The defense must allow the Frisbee to pass behind the pole before attempting a catch. If the defense reaches in front of the pole to catch the Frisbee the penalty is 4 points are awarded to the offensive team. - Points can be cancelled by the defense by catching the Frisbee and/or the water bottle. - You must throw the Frisbee from behind your pole. - Games are played to 21 but may be modified for class. Scoring Frisbee = 1 point (unless it is not catchable) Water Bottle = 1 point if the Frisbee hits the pole to knock it off Water Bottle = 3 points if the Frisbee hits the water bottle to knock it off Scenario #1: Frisbee hits pole Scenario #2: Frisbee hits water bottle Water Bottle = 1 point Water Bottle = 3 points Frisbee = 1 point Frisbee = 1 point

10 Disc Dunk This game is played at many outdoor functions and is also known as Kan Jam. The playing field is set up with the cans 50 feet apart (distance may be modified for class). Rules - 2 v 2 with one partners opposite each other (one at each can) - There is no defense - Games are played to 21 but may be modified for class. - In order to score, players should throw the disc to their partner or try to hit the can directly. Scoring 1 Point = Partner deflects the disc into the outside of the can 2 Points = Thrower hits side of can without the help of their partner 3 Points = Partner slam dunks the disc into the can; also known as a Dinger Slot = Game Over (may be modified for class) Throwing Rotation Team 1 Thrower A Team 1 Thrower B Team 2 Thrower A Team 2 Thrower B

11 Soccer History The original form of soccer began in 1609, during the Roman times. The United States was the first British colony to play soccer style games. In 1827, Harvard began an annual intramural futbol contest. This game, however, was nothing like the modern game of soccer that we know today. The modern game originated in England in the early 1830 s. Soccer was seen as a good way to release tension and stress, to keep kids out of trouble, and to help them learn the value of teamwork. In 1862, the Oneida Soccer Club from Boston was the first club to have official rosters and play games. The first intercollegiate game was played on November 7, 1869 between Rutgers and Princeton. This game was very different than the modern game of soccer. There were 25 players on the field, a 24- foot wide goal, all parts of the body were legal, and the first team to reach 6 points won. Rutgers won this game 6-4. The English Futbol Association established a set of rules in 1871, which are still used today. The United States first competed in Olympic soccer in Definitions Control Dribble: a slower, closer type of dribbling using few steps between touches. Corner Kick: used to put the ball back into play when the defense kicks the ball over the end line. Dribbling: a way of advancing the ball on the ground by using different parts of the feet, while maintaining control. Forwards: forward most position on the field whose main responsibility is to score goals. Fullbacks: the last line of players before the goalkeeper. Goal: when the ball completely passes between the goal posts and over the goal line. Goalkeeper: the only position on the field that can, in the goal box, legally play the ball with their hands. Goal Kick: used to put the ball back into play when the offense kicks the ball over the end line. Heading the ball: can be used to shoot, receive a pass, or to pass the ball. Midfielders: players who are located in between the fullbacks and the forwards. Passing: the motion of advancing the ball to a space or teammate in the air or on the ground. Red Card: given for major infractions, the player is ejected from the game. Shooting: the act of striking the ball towards the goal with the intention of scoring. Speed Dribble: a faster dribble that uses more steps in between touches of the ball. Sweeper: the player who plays directly in front of the goalkeeper. Tackling: denying an opponent the ball to regain control. Throw-in: used to put the ball back into play when it goes out over the sideline. Trapping: a way of controlling the ball that is in the air, on the ground, or bouncing; using the foot, thigh, head, or chest. Yellow Card: given for minor infractions, player must come off of the field but may re-enter the game. Field - Minimum length of the field is 100 yd while the maximum length is 130 yd. - Minimum width of the field is 50 yd while the maximum width is 100 yd. - Center circle is 10 yd - Penalty box is 18 yd - Goal box is 6 yd - Penalty shots are taken from 12 yd away from the goal.

12 Softball THE GAME One complete inning consists of both teams finishing their turn at bat (3 outs each= 6 outs). The home team bats last. A complete game consists of 7 innings, but seven complete innings do not need to be played if the home team is ahead after the visiting team bats in the top of the seventh. If the batter incurs 3 strikes, he/she is out, but if he/she acquires 4 balls, he/she gets to go automatically to first base. The pitcher must throw the ball underhand and must start his/her pitch with at least 1 foot in contact with the pitching rubber. PLAYERS AND SUBSTITUTIONS A team consists of 9 players (fast pitch) or 10 players (slow pitch): pitcher, catcher, first, second, and third basepersons, shortstop, left, center, and right outfielders. Slow pitch adds the short fielder (in center field) as the 10 th player. Any team needs the 9 or 10 players necessary to start or continue a game. Substitutes may be used, but if the starting player is removed, they may reenter once for the player that substituted for them. BATTING A foul ball is called a strike unless the batter already has 2 strikes in fast pitch. In slow pitch, a foul ball is called an out after 2 strikes. A fly ball caught in fair or foul territory is an out. A pitched ball is called a strike if it is between the batters knees and letters on their jersey and is over home plate. A pitched ball is called a ball if it is outside of the strike zone BASERUNNING Fast pitch: when attempting to steal a base, a runner may not leave the base until after the ball leaves the pitcher s hand. Slow pitch: no stealing allowed. A runner cannot pass the runner in front of them at any time All bases must be touched, in order, for a run to count FACTS Fast pitch pitchers have been clocked at upwards of 70 mph (about the same as a 95 mph pitch in baseball) Pitching distance: FP=43 ft SP=46ft Base distance: FP=60 ft SP=65 ft A game is legal after 4 innings (it may be cut short due to weather). TERMS Base on balls -when 4 balls are called on a batter (walk) Beat out-to reach a base on a slowly hit ball or to bunt safely Blocked ball -a batted or thrown ball which is interfered with by someone or something not officially in the game. Clean up-the 4 th hitter in the batting order, usually the best/strongest batter who must be able to bring runners home

13 Count-the number of called balls and strikes on a batter Crowding the plate-standing close to the plate Cut-to swing at the ball Diamond-the area of the field formed by 4 bases Double play-2 outs resulting from one batted ball Error-a defensive misplay Fair ball-any legally batted ball which is touched or which stops in fair territory between home and first, and home and third base, or which lands in fair territory and does not cross the foul line until after it passes first or third base Force out-an out occurring when the defensive player in possession of the ball merely touches that base before the runner who must move to that base because of the batter becoming a runner Full count- 3 balls and 2 strikes on a batter Lay one down -to bunt Line drive-a batted ball that travels in a straight line On deck-refers to the player next up to bat after the batter up hits safely or is put out Overthrow-to throw above the baseperson or fielder s head Pinch hitter-a substitute hitter; so named because they are usually put in when a team is losing or in a pinch Sacrifice-the goal is to advance the runner with little chance of the batter being safe. Square around-when bunting, it means to turn the body in the batter s box to face squarely to the pitcher Walk-occurs when four balls are called on the batter; batter is then entitled to go to first base (base on balls)

14 Swimming Crawl Stroke/Freestyle - Flutter Kick: Starts from hip; toes are pointed (plantar flexion) - Arms: Thumbs enter the water first; once hand is in the water it makes an S shape - Breathing: Rotary breathing (turn head to the side); every fourth stroke Back Crawl Stroke/Backstroke - Flutter Kick: Starts from hip; toes are pointed (plantar flexion) - Arms: Windmill; pinky enters water first; reach back as far as possible; keep arms close to ears; chin should be up Elementary Backstroke - Whip Kick: bring knees up to chest; bring legs out to the side of the body; bring feet back together; up, in, out - Arms: hands to underarms; hands out to the sides; hands against the body; Tickle, T, Touch Breast Stroke - Whip Kick: bring knees up to chest; brings legs out to the side of the body; bring feet back together; up, in, out - Arms: Start at chest; bring arms straight in front; make a heart shape with the hands, bringing hands back to chest Side Stroke - Scissors Kick: Body is on its side; top leg kicks forward; bottom leg kicks back; come together in glide position, not crossing the midline of the body - Arms: Arm in water extends over the head; bottom arm by waist; bring them together at chest; pick an apple, put it in the basket Floating - Jellyfish Float: Reach down and touch toes, when back breaks the surface of the water let arms and legs dangle - Back Float: Lay on back and float, arms and legs should be out. Body is in a supine position (belly and palms facing up) - Dead Man s Float: Lay on stomach and float, arms and legs should be out. Body is in a prone position (belly and palms are facing down) Safety - Walk on pool deck - Horseplay is unacceptable - Respect the swimming ability of others - Making fun of others will not be tolerated - The pool is not a bathroom, just ask to go - When using the diving board, wait until the previous person reaches the ladder - Rinse off before and after class - When diving, always dive in water over 5 feet and look in the water before you dive to make sure no one is in the way

15 Definitions Swimming: the ability to move in water using the arms and legs Buoyancy: the ability of the body to float in water Prone: lying flat, with the stomach and palms facing down Supine: lying flat, with the stomach and palms facing up Plantar Flexion: foot is in a position with the toes pointing downward Dorsi Flexion: foot is in a position with the toes pointing upward Water Polo - 7 players on a team - No dunking, splashing, holding, or sinking opponents - There are 4, 7 minute periods, with a 2 minute half time - Goalie can use 2 hands or their fist to block the ball - Players other than the goalie cannot use 2 hands to pass the ball. Players may use 1 or 2 hands to shoot the ball - Players cannot hold the ball underwater - Players cannot hold the ball longer than 10 seconds - Anyone who scores becomes the goalie

16 TENNIS History The game of tennis is the same everywhere, however, the name given to the game differs in different countries. In Great Britain it is called Real Tennis; in Australia it is called Royal Tennis; and in France it is called Jeu de Paume (game of the hand). The various names throw light on the development of the game. Tennis originated in France before the 12 th century. The game became very popular and in the 13 th century it is said that there were as many as 1,800 courts in France. Mary Outerbridge brought the game to the U.S. from Bermuda in The first National Championship tennis tourney for the United States was held in 1874 in Newport, Rhode Island. Racquet Head: part of the racquet above the throat that includes the frame and strings Face: the hitting surface of the racquet Throat: part of the frame just below the racquet head Handle: the part of the racquet gripped by the hand Sweet Spot: center of the racquet face, where the ball should be hit Grips Eastern Grip: Used for forehand stroke and the serve (V of hand on midline) Continental Grip: Used for the backhand stroke (knuckles on midline) Service - Both feet must be behind the baseline, inside of the center mark, and inside of the singles sideline - Must toss the ball into the air and strike it before it hits the ground - Must serve to the diagonal service box - Must start serving to the right of the center mark every game - After the first point, alternate serving from left to right service box - Any ball that hits the line is in - The server has 2 chances on each serve to get it into the correct service box - May not serve until the receiver is ready - Call out the score, servers score first Faults - Foot Fault: this occurs when the server steps on the baseline while serving - The ball is sent outside the boundaries of the opposite service box or into the net - The server missed the ball (catch a bad toss) - Double Fault: two faults in a row, which results in a point for the opponent Game Scoring - When calling out the score always say the server s score before the non-serving score. # of points Score Zero One 15 Two 30 Love Three 40 Four Game A game tied at is called deuce. You must win each game by 2 points. The point after deuce is called advantage. If the server wins the point after deuce the score is add in and if the non-server scores the point after deuce it is called add out. If the person/team who had the advantage loses

17 the next point the score goes back to deuce, if the person/team who has advantage scores then the game is won by that player/team. SET: To play a set in tennis one player must win 6 games to win the set. However, to win a set you must win by at least 2 games, so a games score of 6-5 results in another game played. If the score after the game is 7-5 then the set is over, but if the score is 6-6 then a tiebreaker game is played. MATCH: A match is played by winning a predetermined number of sets. High School matches are the best 2 out of 3 sets. Professional women play the best 2 out of 3 sets. Professional men play the best 3 out of 5 sets. Professional men play best 3 out of 5 sets in grand slam matches. Terms Ace- Serving the ball past your opponent with no return. A serve that cannot be returned. Alley: area between the singles sideline and the doubles sideline. Backcourt: the area between the service lines and the baseline. Backhand-Hitting the ball on the non-racket side of body. Break point: Point which, if won by the receiver, would result in a break of service; arises when the score is or 40 ad. A double break point or two break points arises at 15 40; a triple break point or three break points arises at Center mark: Small mark located at the center of the baseline. When serving the player must stand on the correct side of the mark corresponding with the score. Dink: Shot with no pace, usually hit close to the net. Double Fault-When 2 consecutive serves do not go into the correct service box, the other person/team gets a point. Drop Shot: the ball is hit relatively softly, and lands just over and close to the net. Fault- Serve that does not go into the correct service box. Foot fault: Type of service fault in which a player, during the serve, steps on or over the baseline into the court before striking the ball. A foot fault may also occur if the player steps on or across the center mark and its imaginary perpendicular extension from the baseline to the net. Forecourt: the area between the service line and the net. Forehand- Hitting the ball on the racket side of body. Grand Slam: Winning all four Major tournaments in a calendar year. Since it happens so rarely, "Grand Slam" is commonly misused to refer to any one of the four most prestigious tournaments (Majors): the Australian Open, the French Open (Roland Garros), Wimbledon, and the U.S. Open. Left service court: the area between the left singles sideline, the centerline, the service line and the net. It is also used on all odd scored. Let : Let the ball be served again A let occurs when the ball hits the net on a serve and goes over (into the correct service box), there is interference from another court, any time play is interrupted, or you cannot agree on what happened in the last play. Lob: A defensive shot, where the ball is returned very high in the air and into the opponent s backcourt. Rally: Hitting the ball back and forth between opponents. Right service Court: the area between the right singles sideline, the centerline, the service line and the net. It is also the court served into to begin each game, and used on all even scores. Serve: Used to begin play. Also called a service. Service line: line that a server must be serve from behind. Also called the baseline. Smash: A shot that is hit above the head, similar to a serve, that travels at a high rate of speed. This is usually used to end a rally. Volley: A ball that is hit before it reaches the ground.

18 The ALLEY is the area in between the singles sideline and the doubles sideline

19 Volleyball History Volleyball was invented at the YMCA in Holyoke, MA by William G. Morgan. He invented the game in 1895 as a less strenuous activity than basketball. Nature of the game Volleyball is played by two teams of 6 players on a court that is 60 by 30, divided into halves. The net is 8 high for men and 7 4 ¼ for women. Volleyball games are played to 25 points, but teams must win by 2 points. Skills Overhead Pass/Set: contact of the ball is made with the pads of the fingers making a window, and above the head. Forearm Pass/Bump: the ball is hit off of the forearms with the lift coming from the legs. Used to return low hit balls, spikes, and serves. Spike: a powerful offensive play that drives the ball downward with great force. Dink: a fake spike. Instead of spiking the ball, it is gently tapped over the opponents hands. Serve: used to begin play of each point. There are two types: overhand and underhand. Block: the act of jumping with the arms extended upward to stop a spiked ball. Kill: a spike that cannot be returned. Dig: a pass made with cupped hands for the difficult, out of reach plays. Terminology Body Fault: when the ball touches any part of the body below the waist. Carry: an illegal hit in which the ball rests momentarily on the players open hands. Double Fault: a violation in which two opposing players commit a violation at the same time, the point is replayed. Foot Fault: when the server steps on or over the baseline when contacting the ball. Point: a point is scored when one team fails to return the ball legally. Rally Scoring: scoring system where a point is scored when the ball cannot be played legally, every time the ball is served a point is scored. Rotation: players shift clockwise after a side out is called on an opponent. Side Out: the term used by the official when the serving team legally plays the ball and loses the serve. Rules 1. The ball must be served from behind the baseline. 2. It is a foul to touch the net, or to step one foot over the center line. 3. A ball landing on a boundary line is in 4. A ball must be distinctly hit, not thrown or lifted 5. The ball may be hit only 3 times on one side. A player may not hit the ball 2 times in succession. 6. A block is not considered as one of the three allowable hits. After a block, a player may hit the ball again. 7. Players of the serving team must rotate clockwise when receiving the ball to serve. 8. Players may shift position after the ball is served, but the back row players are not permitted to block or spike at the net. 9. The ball may be blocked by reaching over the net, but may not be touched before the 3 rd hit.

20 10. The ball must be on your side of the net before it can be spiked. The follow through may carry over the net but not touch it. 11. Any ball that strikes the net and crosses over it is considered in play. 12. A match consists of 2 out of 3 games 13. A serve may not be spiked or blocked 14. The forwards only can perform a spike at the net. The backs may spike behind the 10-meter line. Volleyball Court Diagram