Any sports requires your to be fit it is especially more important in a game like volleyball. Practice running for at least 30 minutes a day for 3-4 days a week. It is also good to use a treadmill to improve stamina and energy. it is a always advisable to workout on a rubber flooring or a mat to prevent your self from hurting your knees and spine. yoga can also help with both physical and mental fitness.
Diet plays a major role in determining performance on the court. It is highly important to stay hydrated during the game sessions. A daily intake for a player should be based around nutrient rich carbohydrates, (grainy breads, brown rice, quinoa, whole meal pasta); lean protein sources, (lean red meat, poultry, seafood, eggs, dairy and lentils) and healthy fat sources, (avocado, olive oil, nuts and fish); as well as fruit and plenty vegetables.
Beginners will need to learn how to serve to their opponents. A good serve is half the work done. So it plays a vital role in winning a point for the team. As a beginner you must focus on practicing serves . One most critical part of a serve is it must land on the right place on the court with the right speed.
Volleyball is a team game and the ball is passed to the opponent after a couple of passes, all the players on the court need to be alert and be nimble. for a beginner to achieve that kind of a perfection they must take out time everyday to practice passes.
As a beginner you must learn to block the balls, which is a skill every volleyball team looks forward to. blocking a high speed balls requires arm strength and strategy. as a beginner you must practice picking up the ball and blocking.
you must always get used to dynamic position shifting as it is required in the games. Generally volleyball games at levels require players to play at all position on the court as and when required.