I have my own set of official volleyball rules that I recommend to
female college freshmen.
Of course the basic official volleyball rules stay the same, but incoming
high school players transitioning into college volleyball often
experience a form of culture shock.
Pretty much the same kind of culture shock that happens when a tourist
visits a foreign country.
There are at least two physical adjustments incoming female
volleyball players should be prepared to make.
One of my first official volleyball rules girls planning to play in
college is that they need to know that the speed of the game is
Freshmen female volleyball players must learn to do all their
volleyball skills at a much faster pace while staying confident, in
control and maintaining accuracy.
When asked by Volleyball Magazine, many of the top women's
coaches listed the number one adjustment that freshmen
have to make is having to adjust to the increased speed and tempo of
the college volleyball game.
In college, volleyball players regularly practice speeding up the pace
of the individual volleyball skills they need to perform.
Passers routinely practice how to accurately deliver a lower, faster pass
to the setter.
Volleyball setters practice how to set lower, faster paced sets.
Outside hitters practice how to transition off the net faster and
how to hit a lower, faster set.
Liberos must learn how to dig a ball that's hit at them from a faster
and quicker set.
The advice from top college coaches is for freshmen players to learn
ways to increase their speed in order to become faster athletes on the
Hint: One way to do this is to run sprints on your own. You can make
doing a series of 100, 50 and 20 meter wind sprints a regular practice.
There are other volleyball conditioning methods high school
players can adopt as well.
Incoming freshmen female volleyball players should remember
that once they start playing in college, they're no
longer playing with high school players or club team
friends they grew up with.
Now they're playing with better players that are recruited
from all over (and often outside) the United States.
Another one of my official volleyball rules for playing in
college that high school players should learn is that they
will compete with and against tall female players, its just
This means that incoming freshmen will have to increase their physical
First year volleyball players must learn how to become physically
stronger athletes in order to increase their vertical jump, in order
to run faster, and in order hit the ball harder so they can be effective
against seasoned upperclass players on opposing teams.
Freshmen players will have to focus on developing, strengthening and
building their leg, core and butt muscles, which will help prepare them
physically against the stronger volleyball players they will play
To build and increase stamina so that they position themselves to be
able to give 100% effort in a 90" minute match, college volleyball
players must strengthen and build muscle.
In college volleyball, players are required to be able to
concentrate and maintain the same level of focus in the 35th
minute of a game that they had in the 10th minute of the game.
In order to combat against fatigue and exhaustion freshmen volleyball
players need to build muscle to keep up their strength and stamina.
If an incoming freshmen volleyball player's goal is to see regular
playing time on the college court then they need to know that they will
be expected to build muscle by adopting and following a strength and
conditioning program that will prepare them to maintain high energy and
This way in the fifth set of a match they can spike a volleyball, run
after and set a ball, or play defense with the same energy and
accuracy they used in the first set of the match.
Check out my other official volleyball rules in these articles below.