Method 1 of 2: Improving Your Fitness and Skills
1 Be in shape. You have to run fast, hit hard and be ready. You have to constantly be working out and training.
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2 Learn that one important aspect of training is plyometrics (jumping). A high vertical jump gives a hitter/blocker numerous advantages. By training by jumping rope or squats or tuck jumps, your vertical will increase dramatically. The key is to keep up with it.
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3 Practice with a jump rope. This is one of the most amazing tools for general fitness, as it increases endurance, and helps your jumping muscles. Look up some good jump rope routines.
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4 Train with agility workouts. You have to be fast enough to react and pass a ball in volleyball.
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5 Keep a positive mindset. If you hit a ball out or shank a pass, it’s okay. Just move on and focus on the next serve. Volleyball is a mental sport and by getting down, you will greatly impact your game in a negative way.
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6 Be alert, even if you are winning with a 10 point lead, the game could easily turn around with a good server.
7 Try wall sits. If you “sit on a wall” then your muscles in your thighs will get strong. You need strong thighs in volleyball because you need to squat down a little bit to show that you are down and ready.
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8 Encourage your teammates. Say, lets go team, or, way to go! Something like that. You could also say it specifically to that person if they miss a serve or something. Always high five!
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Method 2 of 2: Hitting the Ball More Effectively
1 Know where the ball is and who’s going to get it. In server receive, the passer should always call the ball before it crosses the net. The setter should be loud and clear if calling help and if not, then she should call her hitter.
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2 Squat down in preparing for jumps. Experiment with different forms — maybe your current one isn’t the most effective. Try jumping up from your squats — how much air can you get? Can you do speed squats and jumps, too? Adjust your position if necessary and be ready for anything!
3 Try shrugging your shoulders while bending your arms at a slant. This will help to bump the ball. If you’re moving from your elbows, chances are that you aren’t going to get maximum power. When you set, it also helps if you form your hands into a diamond and look through as you’re hitting the ball.
4 For both types of serve, form your hand into a fist and smack that ball as hard as you can. Make sure it doesn’t go out of bounds, though! Make sure you have positioned/aimed correctly or the ball will go haywire.
Experiment with force. What’s too much? What’s too little? Soon enough your muscles will remember what works and you’ll be able to aim the ball like a bullet out of a gun.
5 Go for every ball like it’s your last hit. Basically give it your all and the benefits will show. If you’re in it 110%, everyone else will feel the pressure, too. Soon enough, your entire team will be firing on all cylinders.
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6 Know that good sportsmanship is important. Know that even if you don’t win, you can always play another game and hit the ball twice as hard next time! Your teammates will appreciate your good attitude, regardless of your performance.
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