Page 9 - volleyball.book

.‫زاویه بین استخوانهای ران وساق پا به بسته ترین حالت خود میرسد‬-

.‫مرکز ثقل بدن به سطح زمین بسیار نزدیک میشود‬-

.‫دستها بیشتر از دو گارد قبلی برای حفظ تعادل به جلو می آیند‬-

.‫معمولا پای قویتر یا تکیه گاه (پای تعادل) درجلو قرارمیگیرد‬-

‫ غلت و یا بلندشدن سریع و‬,)‫آمادگی عمومی بدن برای اجرای افت (جلویاپهلو‬-
.‫ادامه بازی‬

Training of all types of volleyball guards

Step-by-Step Guide to Volleyball Stances (Guards) Step 1: Ready Position - Feet
Position: Stand with your feet shoulder-width apart. Your weight should be
balanced on the balls of your feet. - Knees Slightly Bent: Keep your knees slightly
bent to lower your center of gravity and improve stability. Step 2: Arm Position
- Arms in Front: Position your arms in front of your body, either bent at the elbows
or extended slightly. - Hands Ready: Keep your hands relaxed and ready to react.
You can form a fist or keep palms open depending on the play. Step 3: Engage
Your Core - Tighten Your Core: Engage your core muscles to help maintain
balance and stability during play. This will also help with quick movements. Step
4: Head Up - Eyes on the Game: Keep your head up and eyes focused on the ball
and the court. This will help you anticipate plays and react quickly. Step 5: Adjust
Your Stance - Adapt to the Play: Depending on the situation (serving, receiving,
or defending), adjust your stance: - Receiving Serve: Lower your center of gravity
more, with a wider stance. - Defending: Angle your body towards the net or where
the ball is likely to come from Step 6: Quick Movements - Stay Light on Your
Feet: Be ready to move quickly in any direction. Practice shuffling side to side and
backpedaling to improve your agility. - Use Short Steps: Take short, quick steps
to maintain balance while moving. Step 7: Practice - Repetition: Regularly
practice transitioning between stances: ready position, defensive position, and
offensive position. This will enhance your responsiveness during games. Tips for
Success - Stay Relaxed: Avoid tensing up; stay relaxed to help with quick
reactions. - Communicate: Always communicate with teammates about your
positioning and intentions. - Watch Experienced Players: Observe skilled players
to see how they position themselves during different plays. By following these
steps and practicing consistently, you can improve your volleyball stance and
overall game performance!

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