ENDURANCE

https://youtu.be/eQ7alNd1oRo

How to improve your endurance by interval training

1.       Begin your workout. Warm up by walking or slowly jogging for five minutes. This should wake up your muscles and help stretch out your legs to prepare for the interval training. Interval training teaches your body to use oxygen more efficiently, improving both your running speed and your overall endurance.

2.       Run at a moderate pace for fifteen minutes. Run at a pace that isn’t too difficult but keeps your heartrate up. Aim for 70-80% of your fastest running speed.

3.       Begin the interval training. This is the part of the exercise that improves your endurance and builds muscle. Run for one minute at your maximum speed, working hard to bring up your heart rate and exhaust your muscles. Then walk for two minutes, letting your muscles cool down.

4.       Repeat this process four times. This should come out to about twelve minutes of exercise. It doesn’t seem like a long time, but by the end of the twelve minutes, you should be utterly exhausted. If not, you weren’t pushing yourself hard enough during the minutes of running.

5.       Cool down. Walk for another five minutes, keeping your pace brisk enough to work out your muscles but slow enough to lower your heartrate. By this point, you should be surprisingly exhausted for such a short workout. If not, you need to raise your heartrate more during the interval training.

6.       Push yourself. Try to do interval training at least once a week. However, make sure you don't do this exercise more than twice in a ten day period or you may hurt yourself. After a few weeks of interval training, make the exercise harder for yourself by shortening the cooldown time during the interval training to one minute instead of two.

THE 10 BEST GAMES OF Luciano De Cecco

The Best Volleyball Sets Ever!

HOW TO PLAY VOLLEYBALL

How to do the Volleyball :

• Step 1: You can play with teams of 2-6 players. The object is to get the ball to hit the ground in bounds on the opposite side of the net.
• Step 2: The game starts with a serve and every time a point is scored another serve. Every time the ball comes on your side you get 3 hits before the ball has to go back over on the other side.
• Step 3: There are 3 kinds of hits (not counting a block at the net and a serve), bump, set, and spike.
• Step 4: A bump hit is when you take both hands together and bring them down to your waist and hit the ball with the insides of your fore arms. Bend at the knees, be light on your feet, and dive on the ground if needed.
• Step 5: A set is when you take both hands over your head hit the ball with your finger tips. You use this mainly to set up a spike. Make sure that you bend your arms and move your feet so that you can adjust properly under the ball.
• Step 6: The last hit is a spike. This is when you jump in the air and hit the ball with a downward motion over top of the net. If you are in the back line you can only spike behind the spike line.
• Step 7: When spiking make sure that you have your timing right, squat down, jump up as high as you can, and smack the ball with the palm of your hand.
• Step 8: If the ball is on the other side of the net you can jump up at the net and try to block the ball back, you are not allowed to touch the net though. If either team touches the net the other team gets the ball and a point.

Volley, Low blow, Take out and Remate. Volleyball

Volleyball

Volleyball is a sport where two teams face each other on a field of play separated by a central net, trying to pass the ball over the net to the floor of the opponent's court. The ball can be touched or driven with clean punches, but can not be stopped, held, held or accompanied. Each team has a limited number of touches to return the ball to the opposite field. Usually the ball is hit with hands and arms, but also with any other part of the body. One of the most peculiar characteristics of volleyball is that players have to rotate their positions as they get points. The following rules give us an idea of ​​how the VOLLEYBALL was played in its early stages: 1.- THE GAME: it should consist of nine inings. 2.- THE ININGS: an ining consisted of: When a person is playing on one side, another is serving on the other side. When three or more players are playing on each side, three services are performed on each side. The player continues to serve until the pot or commits a foul by returning the ball. Each player must serve per turn. 3.- THE FIELD: it measured 25 feet wide by 60 feet long. 4.- THE NETWORK: it measured 2 feet wide and 27 feet long. It was placed at a height of 1.80 meters. from the floor. 5.- THE BALL: it must be of a rubber casing, covered with leather or canvas. Your measurement must comprise not less than 25 nor more than 27 inches in circumference. Its weight should include 9 to 12 ounces. 6.- PLAYER TO SERVICE OR SERVICE: must be placed on the final line, stepping on it with one foot. The ball must be hit with one hand. Two services or tests are allowed to place the ball in the opposite field, as in tennis. The ball must be sent to no less than 10 feet, it is not allowed to dribble it. A service or serve can touch the network, if it passes through and falls in the opposite field it will be considered as good. If the serve or service is made and it falls off the field, a second chance will not be given. 7.- THE SCORE: each good service not returned, or ball in game not returned by the receivers is worth a point for the team that performs the service. A team only scores when it performs a service or serves. A foul on the serve implies that the ball is won by the other team. 8.- BALL ON THE NET: a ball that touches the net is considered a dead ball. 9.- BALL IN THE LINES: it is considered out. 10.- GAME AND PLAYERS: any number of players is allowed. If a player touches the network, it is considered a foul. It is not allowed to retain the ball. If the ball hits any object off the court it is considered good. It is allowed to block 4 feet from the network.

VOLLEYBALL

VOLLEYBALL TRAINING

BASIC VOLLEYBALL TUTORIAL

TOP 25 BEST VOLLEYBALL ACTIONS

the rules of volleyboll

Best Handball Actions

Best Volleyball Actions | Women's Volleyball Digs | Women's Volleyball Saves

Game systems of volleyball

• ATTACK SYSTEMS
• Having a mentality os attack in volleyball is the useal becasue success is achieved by attaccking. The attack is the most determining aspect of volleyball, although an attempt is made to fight against this imbalance by means of continuous modifications of the rules.
• The position of the players:
• Setter: have the task for orchestrating the offense of the team. They aim is to place the ball in the air where the attackers can place the ball into the opponents' court for a point.
• Liberos: are defensive players who are responsible for receiving the attack or serve. They are usually players on the court with the quickest reaction time and best passing skills.
• Middle blockers os middle hitters: are players that can perform very fast attacks that usually take place near the setter. They are specialized in blocking.
• Outside hitters or Left side hitters: attack from near the left antenna. This player is usually the most consistent hitter on the team and gets the most sets.
• Opposite hitters or Right-side hitters: carry the defensive workload for a volleyball team in front row. Their primary responsibilities are to put up a well formed blocck against the opponents' outside hitters and serve as a backup setter.
• Attack systems.
• 5-1: 5 hitters and 1 setter.
• 4-2: 4 hitters and 2 setters.
• 6-2: 1 forward to set, 3 in attacking posiotions and the other 2 act as setters.
• DEFENSIVE SYSTEMS:
• Normally they are used in the K-2 as a response to and auction that ends the K-1. The K-1 atracker has an easy win. The defenders of the first and second lines have to be very aggressive, since it is very difficult to cover 91 square meters of the field well. The defense must start on the net, on the first line. There are three blockers available, while the opponent can attack with a larger number. An aggressive and intimidating block must be interposed so that the ball can be sent to the opponent's ground or allow the ball to be cushioned in the block, generating a counterattack. You must adopt a high position offering the contact area in the blockade as soon as possible.