Week 19: Volleyball

Bump, set, spike, and serve! Volleyball is a fast-paced game played on either an indoor, grass, or sand court. Volleyball is recognized as an Olympic sport. Iconic volleyball duos like Misty May Treanor and Kerri Walsh Jennings are just one example of the amazing athletes of this sport. There are ways you can practice volleyball at home, but first let’s go over lingo.


Bump: A bump is a type of pass that uses your forearms. To bump a volleyball, stand with your feet shoulder width apart. Place your hands together by laying one hand on top of the other with palms facing up, then extend your arms so that your elbows are completely straight. Squat and use your legs to push the ball up. Do not swing your arms! The ball will end up going behind you.

Set: A set is an overhead pass. To set, make a triangle with your hands. Make sure to keep your legs bent. Use both your arms and legs to push the ball upwards.

Spike: A spike is the main offensive strategy in volleyball. This is an overhead hit using on hand.

Just like with other team sports, it can be difficult to practice on your own. Luckily, there are skills that you can refine at home.

  1. Ball Control: Ball control is an essential skill in volleyball. By bumping the ball to yourself, you can improve this skill. Make sure to keep low and use your legs to push the ball up! If you swing your arms, the ball will end up behind you!

  2. Find an Outdoor Wall: You can practice bumping, setting, spiking, and serving against a wall. Make sure there are no windows!

  3. Outdoor Volleyball Courts: If you want to practice your new skills with a net, you can head to a local Durham Parks and Recreation outdoor facility. Make sure to practice social distancing and remain 6 feet away from others at all times. Solite Park, located at 4704 Fayetteville Road Durham, NC 27713) has outdoor sand volleyball court.

Weekly Challenge

Bull City Fit participants can earn their BCF Buck by sending in a picture or video of you completing a skill above! Please send pictures and videos by email to bullcityfit@gmail.com or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!

You can come redeem your BCF Buck at our Drive Thru store! See more details here.

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