Beginner Volleyball in 7 Days

Welcome to your 7-day beginner’s course in volleyball. Whether you're learning solo, coaching young players, or just trying to understand the sport better, this step-by-step guide will build your confidence with each core skill. We’ve included clear examples, what to focus on, and adjustments based on age and gender, including official net heights.

Volleyball Net Height Guidelines

• Official FIVB Men: 2.43 meters (7 feet 11⅝ inches)
• Official FIVB Women: 2.24 meters (7 feet 4¼ inches)
• Mixed / Co-ed: 2.33–2.35 meters (approximately 7 feet 8 inches)
• Boys under 14 / Girls under 12: ~2.13 meters (7 feet)
• Younger children (under 10): 1.98–2.13 meters (adjust for comfort)

Day 1: Introduction to Volleyball

Get familiar with volleyball’s rules, structure, and objectives. Volleyball is played between two teams of six, with each team allowed three contacts to return the ball over the net. Games are won by winning sets (usually best-of-5, first to 25 points with a 2-point lead).

Things to be aware of:

• The court is 18m long and 9m wide, with an attack line 3m from the net on each side.
• Each team rotates clockwise after winning the serve back.
• A team gets three touches per side (excluding the block).
• The libero (a defensive player) wears a different jersey and cannot attack or serve in most leagues.

Day 2: Passing (Bumping)

The first contact after serve is usually a pass using the forearms. This is crucial for starting the offense and controlling the pace.

Technique:

• Feet shoulder-width apart, knees bent, balanced stance.
• Hands together (one closed in a fist, wrapped by the other), thumbs side-by-side and pointed down.
• Keep arms straight and firm – don’t swing them.
• Let the ball hit the flat surface of your forearms (platform).

Things to be aware of:

• Don't swing your arms too much — use your legs to push the ball up.
• Always move your feet to get behind the ball.
• Keep your shoulders low and your eyes on the ball.
• Practice passing against a wall or with a partner to improve consistency.

Day 3: Setting

Setting is the second contact, designed to give the hitter an ideal ball. Good setting leads to strong offense and teamwork.

Technique:

• Hands above your forehead, fingers spread in the shape of a triangle or diamond.
• Contact the ball with your fingertips, not the palms.
• Extend your arms upward and finish high, using legs to generate power.

Things to be aware of:

• Don't carry or lift the ball — it should leave your hands quickly and cleanly.
• Face your target and square your shoulders toward the hitter.
• Stay light on your feet so you can move under the ball quickly.
• Practice setting to yourself and then to a wall target or partner.

Day 4: Serving

The serve is the only skill a player performs without the ball being in play. It starts every rally and can be a powerful weapon.

Technique (Underhand):

• Hold the ball in your non-dominant hand at waist level.
• Step forward with opposite foot and swing your serving arm like a pendulum.
• Hit the bottom of the ball with a closed fist or open hand.

Technique (Overhand):

• Toss the ball ~30cm (12") into the air.
• Strike with an open hand using a straight elbow extension.
• Finish with your hand and shoulder pointing toward your target.

Things to be aware of:

• Consistency is more important than power early on.
• Always aim for an area, not just over the net.
• Keep your toss consistent — the toss sets up your success.
• Practice serving to each corner of the court to develop control.

Day 5: Hitting (Spiking)

Hitting is the most dynamic and aggressive skill. It requires timing, coordination, and explosive power.

Basic hitting steps:

1. 3-step approach (left-right-left for right-handers)
2. Jump with both arms up, reaching with your hitting arm back and elbow high
3. Contact the ball at the highest point with an open hand
4. Snap your wrist to direct the ball downward

Things to be aware of:

• Start with slow, deliberate footwork before adding speed and jump.
• Keep your eye on the ball during your entire approach.
• Don’t try to kill the ball early on — focus on timing and control first.
• Use a coach or partner to toss easy balls until you’re ready to jump hit.

Day 6: Defense (Blocking & Digging)

Defense wins games. Knowing how to dig and block will keep your team in rallies and frustrate opponents.

Blocking Tips:

• Start about an arm’s length from the net with hands up at eye level.
• Jump straight up — not into the net.
• Penetrate the net with your hands slightly angled inward and down.
• Land softly and reset quickly.

Digging Tips:

• Stay low in a ready stance with weight on the balls of your feet.
• React to the hitter’s body language and arm swing.
• Use forearm platform to deflect fast hits upward.
• Focus on soft arms and angled platform for control.

Day 7: Game Simulation and Strategy

Now it's time to play. Understanding basic rotations, positions, and teamwork is essential to turning your skills into a working game strategy.

What to practice in simulation:

• Rotation: Learn where to move after each side-out.
• Serve receive: Communicate and spread responsibility.
• Transition: Move from defense to offense fluidly.
• Calling the ball: Always communicate ("Mine!" "Help!" "Out!")
• 3-touch rule: Prioritize bump-set-spike instead of sending the ball over on first contact.

Play short games to 15 using the full court and rally scoring. Emphasize teamwork, effort, and proper form over winning.

Final Notes

This 7-day journey gives you the foundation to keep growing in volleyball. Revisit each day, repeat drills, and watch yourself improve quickly. Whether you play casually or competitively, volleyball builds coordination, fitness, and fun teamwork skills for life.