How to Play Volleyball:

1. Create a makeshift volleyball court in your backyard. Set up a volleyball net in the middle of the court. (Note: If you really want to go all out and simulate beach volleyball, purchase a truckload of play sand for your backyard court from a local company that provides construction and landscaping materials).

 

2. Assemble two teams, each consisting of six (6) players.

 

3. Assign each player a position on the court: three (3) players on each team play the forward court, facing and standing in a row closest to the net, while the other three (3) players on each team play the back court, facing and standing in a row farthest away from the net.

 

4. Flip a coin to start a game of volleyball. The winning team of the coin toss has one of two options: the team can (1) decide whether to serve first or (2) choose which side of the court they want to defend.

 

5. The object of the game is to ground the ball on the opponents’ half of the court; that is, the ball must touch the floor of the court within the boundaries. Players can only use their fist, hands, or arms to hit the ball over the net. (Note: While in play, players cannot catch or hold the ball, or touch the net).

 

6. The player positioned at the back, right-hand corner of the court steps into the serving area behind the end line and attempts to serve the ball over the net, striking the ball overhand or underhand.

If the serve strikes the opponent’s floor within the boundaries or comes in contact with an opponent as the ball goes out of bounds, the serve is called an ace, and the serving team is awarded one (1) point.

If the serve is unsuccessful, the opponents do not score, but get possession of the ball and are allowed their turn to serve. Note: Only the serving team can score.

Further note: After each play, each team member changes their place on the court by rotating clockwise one position, before each serve. 

7. Upon a successful serve, the receiving team must return the ball over the net and are allowed a maximum of three different (3) contacts with the ball. (Note: A player cannot make two (2) consecutive contacts with the ball).

 

8. Play continues with the ball being hit back and forth over the net until the ball hits the floor or a fault is committed. (Note: Faults include the ball going out of bounds; teammates touching the ball more than three (3) times before it goes over the net; a player making two (2) consecutive contacts with the ball, etc.).

 

9. Each successful play is worth one (1) point. Each fault is worth (1) point to the serving team if the receiving team commits the fault; otherwise, if a serving team commits a fault, the receiving team gets possession of the ball and becomes the serving team. The first team to reach 15 points is the winner.

 

Helpful Tips: No matter what sport or physical activity you and/or your guests decide to participate in at your outdoor barbecue event, this section provides useful information and tips for optimal performance and enjoyment:

• Stay Hydrated! If you and/or your guests engage in outdoor physical activities, especially during hot weather, remember to drink plenty of fluids! Drinking simple, pure water is a great option to replenish your fluids during and after exercising. Most tap water is excellent. However, if you are still concerned about lead content and other potentially harmful particles in your tap water, using a water filter or purifier is one way to go. A water filtration system (e.g., Brita, Culligan or Pur) can keep vital minerals in the water like fluoride, while filtering out any contaminants or pollutants that may be in your tap water.

While exercising, perspiration allows your body to cool off as the sweat evaporates from your skin (a natural cooling mechanism), but in the process of this thermoregulation you loose electrolytes in addition to H₂O. Therefore, if you’ve been especially sweating a lot, you need to replenish your lost electrolytes. In this case, sports drinks - fortified with electrolytes - (e.g., Gatorade, Powerade, All Sport, Recharge, Extreme Ripped Force and Champion Nutrition Revenge Sport) are good choices.

There are also other energy drinks available on the market, such as vitamin-fortified water (e.g., Glacéau [a.k.a. Glaceau] Vitamin Water, Glacéau Smart Water, Glacéau Fruit Water, Glacéau Vitamin Energy, Propel Fitness Water and SoBe Life Water).

• Play it safe! Wear the appropriate safety gear for each sport or activity you engage in. Also, make certain that you have all the necessary equipment for the sport or activity. Visit your local sporting goods store for assistance.

 

• Stretch and warm-up! It’s important to stretch and warm-up before participating in any physical activity or sport. Stretching has many benefits: It allows your muscles and joints to relax, it improves your range of motion and it may prevent injuries. Before starting any sport or physical activity, consult your physician and get a physical exam. 

 

• Keep an over-the-counter pain reliever handy! Don’t let minor aches and pains slow you down or prevent you from participating in a sport or physical activity you enjoy at your outdoor barbecue event. Over-the-counter pain medication (e.g., Tylenol [Acetaminophen], Motrin [Ibuprofen], Advil [Ibuprofen], Anacin [Aspirin], Bayer [Aspirin], Aleve [Naproxen], etc.) work great at relieving minor muscle and joint pain.

Some natural remedies include:

§        Arnica gel – helps relieve pain and swelling

§        Bromelain (pineapple enzyme) – helps soothe bruises

§        Capsaicin cream (derived from cayenne) – helps relieve muscle aches

Note: Always consult your physician before taking any medication (or natural remedy), and use as directed.

• Should any emergencies arise, keep a cell phone handy, or even a walkie-talkie! A walkie-talkie is a two-way radio transceiver, which is convenient, portable and handheld. It allows you to communicate with another person that is located at a reasonably close distance to you (e.g., if you are in the backyard, you can easily communicate with someone that is inside the house if you are both using walkie-talkies). It’s a great way to keep in touch!

 

• Keep a first-aid kit handy! Accidents happen, so, for minor scrapes, cuts, etc., readily have available bandages; gauze; adhesive tape; sterile swabs; antiseptic (e.g., hydrogen peroxide topical solution, antibiotic ointment [e.g., Neosporin], alcohol pads, etc.); tweezers; anti-itch ointment (e.g., hydrocortisone); etc. Seek medical attention if necessary.

Some natural remedies include:

§        Calamine lotion – helps relieve itching due to poison ivy, oak, and sumac

§        Calendula gel – helps soothe irritated skin due to minor scrapes, cuts, burns, and sunburns

§        Colloidal oatmeal bath – helps relieve itching due to poison ivy, oak, and sumac

§        Honey – helps to disinfect minor scrapes and cuts

§        Slippery elm compress – may help dislodge minor splinters

§        Tea tree oil – helps clean and soothe minor scrapes and cuts

§        Witch hazel – helps clean and soothe minor scrapes and cuts

Note: Always consult your physician before taking any medication (or natural remedy), and use as directed.

• Prevent sunburn! Protect your skin from the sun’s potentially harmful rays, which may cause premature aging (e.g., wrinkles) and skin cancer. So, don’t forget to wear sunscreen with an SPF of at least 15 and one that offers broad spectrum protection against both UVA and UVB rays. If participating in outdoor sports or activities, consider wearing a sunscreen that is waterproof.

Some natural remedies to relieve irritated skin due to minor sunburns include:

§        Aloe Vera gel – helps relieve minor sunburns and promotes healing

§        Calendula gel – helps soothe irritated skin due to minor sunburns, burns, scrapes, and cuts

§        Cucumber juice – helps soothe and cool minor sunburns

§        Green, black or white tea (cooled) compress – helps promote healing

§         Vitamin E oil – helps promote healing

§        Whole milk compress – helps soothe minor sunburns

Note: Always consult your physician before taking any medication (or natural remedy), and use as directed.

• Avoid pesky bug bites! Keep a bottle of bug spray handy. Also, use outdoor citronella candles to help repel mosquitoes. If you do get bit, use anti-itch ointment (e.g., hydrocortisone) to help relieve the sting of the bite.

Some natural remedies include:

§        Basil leaf (crushed) – helps soothe stinging pain due to bug bites

§        Paste made of baking soda & water – helps relieve itching due to bug bites

Note: Always consult your physician before taking any medication (or natural remedy), and use as directed.

• Keep allergies at bay, and enjoy your time outdoors! If you suffer from allergies, have readily available an over-the-counter allergy medicine - (e.g., Claritin [Loratadine]; Benadryl [Diphenhydramine]; Sudafed PE [Phenylephrine]; Zyrtec [Cetirizine HCl]; Zyrtec-D[Cetirizine/Pseudoephedrine]; etc.) - to relieve allergy symptoms, such as red, itchy, watery eyes; nasal congestion; sneezing, etc., due to the increased levels of pollen, dust, mold, etc., in the air.

Note: Always consult your physician before taking any medication (or natural remedy), and use as directed.

• Set Realistic Goals! Don’t overexert yourself, especially at an outdoor get-together where the idea is to relax and have a good time. Remember, as with most things in life, practice makes perfect! So, if you’re really interested in a particular sport or activity, practice it often, and you’ll be sure to impress your friends and family at your next outdoor event.

 

• Most of all...Have Fun! Whether you’re a competitive athlete or an amateur, playing sports and exercising should be about enjoying yourself, spending time with friends and family, getting in touch with the great outdoors, teamwork, the spirit of the game, stress-relief, and good health!