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Don't know your pipe set from your double quick? Here's a quick primer to help you improve your volleyball IQ--and decode the sport's offensive jargon.

1. Quick Set: This is a low set that is hit while the ball is still going up or has just peaked. There are many variations. A quick one (known as 1 or A) is to the immediate front of the setter, a back one (known as a back 1 or B) is set directly behind the setter.

2. Hut/Go: This is a set that is to the outside hitter with a high arc, intended to land just inside of the antenna. This can also be called a (4) set.

3. Front/Back Slide: This is a quick set that is shot out horizontally either in front of, or behind, the setter. It is pushed out a little wider than a quick one. It can also be calleda (3) set.

4. Two (2) Set: This set is directly in front of the setter up high. Can also be set behind the setter as a back two.

5. Red: This set is set high and behind the setter for the right side hitter and should be pushed to the right antenna. Can also be called a (5) set.

6. Back row attack: When somebody from the back row attacks the ball. They must jump from behind the ten:foot line. There are 3 different back row attacks.

7. A Set: A back row attack from the left side.

8. Pipe Set: A back row attack from the middle.

9. D Set: A back row attack from the right side.

10. X Series: There are many different combinations of this play. The traditional X is when the middle hitter comes in for a quick 1 and the outside hitter comes in for a 2. The setter can set either hitter he wants to.

11. Spread Offense: This is when the offense is attacking from the sidelines, either a 4,5, A, or D set.

12. Double Quick: When two of the attack options are quick sets.

13. High Ball: A set to the left front zone:generally used off a bad pass because that is the easiest spot to set the ball.

14. Tab6-0 Offense: When there are two setters on the court at the same time, the one in the back row sets.

15. 6-2 Offense: When there are two setters on the court at the same time, the one in the front row sets.

16. 16.5-1 Offense: When there is only one setter on the court, they are the only one who sets.

17. Tool: When an attacker hits the ball off an opposing blockers arms out of bounds.

18. Six-Pack: When an attacker hits the ball off of the face of an opposing player.

19. Overpass: When a player passes the ball over the net on either the first or second contact, generally done by accident.

20. Freeball: When the ball is easily passed over the net because a proper attack could not be made due to a bad set or pass.

21. Downball: When the ball is hit over the net by a player who does not jump to attack it.

See more volleyball drills or find a volleyball league near you.

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Your Guide to Volleyball Offensive Plays

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Don't know your pipe set from your double quick? Here's a quick primer to help you improve your volleyball IQ--and decode the sport's offensive jargon. Quick Set: This is a low set that is hit while the ball is still going up or has just peaked. There are many variations.

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Beach and indoor volleyball are very different due to the sand and the different types of volleyballs used

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Thinking of switching surfaces this summer? If volleyball is your game, try changing your environment while still playing a sport you love.

Before you trade in the hard court for the hot sand, here are four things to keep in mind as you transition from indoor volleyball to the beach.

Beach Volleyball Beginner Tip #1: Court Sizes

Court sizes for indoor and beach volleyball are very different. Indoor courts are 18m x 9m, with a parallel attack line that is 3m from the center line. Back row players must stay behind this line when hitting the ball.

Beach courts are smaller--16m x 8m and there is no attack line. A player may hit the ball from anywhere on their side of the net. If you wonder why the beach court is smaller, try a quick lateral sprint through the sand and see how much speed (and breath) you lose. A smaller court ensures that the ball will stay live longer and rallies will be more entertaining.

Beach Volleyball Beginner Tip #2: Balls

Indoor volleyballs are made of leather and are heavier than outdoor balls. Indoor volleyball is a game of power and the heavier balls move quicker and can be hit harder.

Beach volleyballs are softer, lighter and a bit bigger than indoor balls. The lighter weight allows them to float more in the air, allowing good players to use the weather to their advantage.

If you want get serious, or at least look serious when you're playing, buy the yellow-and-white-striped Wilson beach volleyball. This is the official ball of the Association of Volleyball Professionals (AVP -- aka the pro beach circuit).

These balls are not cheap. They typically run $50, but if you're lucky you can find them for $30-40. Any ball that is less than $30, is painted with plumeria flowers or glows with fluorescent coloring, is a knock-off.

Beach Volleyball Beginner Tip #3: Players Per Side

Indoor volleyball is played with six per side. Each person has a specialized position and there are complex rotations and switches going on throughout games to ensure that each person remains in their designated position.

Beach volleyball is typically played with doubles. There are no specialized positions, only a left and a right side. Most beach players are well-rounded and can hit, dig and block.

At the higher levels, one player is dedicated to blocking and one to digging, but if you're just learning, grab a side and share the responsibilities. If you want to be taken seriously, don't play with more than two per side. Packing as many friends as possible on the court and blasting Lady Gaga from your boom box on the sideline are dead giveaways that you're just out for fun rather than skill development.

Beach Volleyball Beginner Tip #4: Scoring

With indoor volleyball, a match consists of five sets, or games. The first team to reach 25 points wins the set. Three sets wins the match, and the fifth tiebreaker set, if necessary, is only played to 15 points. Teams switch sides after every game. In beach volleyball, a match consists of a series of best-of-three game, with each game played to 21 points. Two sets wins the match, and the third tiebreaker set, if necessary, is also played to 15 points.

In both indoor and outdoor volleyball, you must win by two points. Another similarity is both games use rally scoring, meaning you do not have to serve the ball to win the point. The team that wins the rally, wins the point.

Are you ready? Those are the basics, so now it's time to get out of the gym and into the sun. Challenge yourself and try a new twist on an old favorite.

See more volleyball drills or find volleyball leagues near you.

Shannon Fiack played intercollegiate volleyball at the University of California, Davis. She has been living in San Diego for the past 6 years and frequently plays beach volleyball in the southern California area.

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4 Differences Between Indoor and Beach Volleyball

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Thinking of switching surfaces this summer? If volleyball is your game, try changing your environment while still playing a sport you love. Before you trade in the hard court for the hot sand, here are four things to keep in mind as you transition from indoor volleyball to the beach.

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Volleyball takes a lot of practice and dedication. The skills involved are very difficult and it takes a few years to master certain skills like overhand serving and setting.

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Looking down at the court, volleyball positions seem pretty self-explanatory. After winning possession of the volleyball from the opponent, all six players rotate once clockwise, moving into a new position. In youth volleyball, when every player in attendance plays in the game, this means that players rotate into the game at the center back position and rotate out after they serve.

The three front row players are allowed to block the opponent and attack the ball, spiking it across the net. Back row players play defense by digging opponent's attacks, though they can also attack by spiking, but they must stay behind the attack line, which is 10 feet from the net.

While players rotate around the positions, left front, middle front, right front, right back, middle back and left back, each of these court positions has a specific offensive and defensive role. Setters, blockers, power hitters and liberos all serve different roles on the court.

More: Volleyball Team Drills

Ever noticed more advanced setters look like they are hiding behind other players? This is because players must be in the correct rotational order before moving to the net, just after the ball is served.

Let's run through the specifics of the four main players.

Setter, Right Front

The setter is like the quarterback in football, running the team's offense by using more controlled sets to organize attacks. Usually the second touch on the ball before the final hit, setters need to be confident and understand the team's plays, acting as a coach on the court and shouting out important information to the rest of the players.

Middle Blocker, Middle Front

Usually the tallest person on the team, the middle blocker moves around the front line, defensively blocking almost every hit. Occasionally, this player will join outside hitters to double up on a block if necessary. Speed is vital in this position, so that the middle blocker can move quickly back and forth across the court to block opponents.

More: 5 Tips to be a Good Team Player

Outside Hitter, Left Front

A team's outside hitter is usually the primary attacker on the team. This player needs to have a strong control of the ball, to either set up a pass to the setter or to spike to a specific area - usually the left side - of the opponent's court. An outside hitter needs to be a good jumper, as well.

Libero, Middle Back

The libero plays a special role in team defense and stands out on the court, usually wearing an opposite colored jersey. Playing only the three back row positions before substituting back to the bench, the agile libero handles shots from the other team. A digging and passing specialist, he or she controls the ball back to setters and hitters. The libero rarely comes close to the net and is usually the shortest player on the team.

Find volleyball camps and leagues near you.

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Looking down at the court, volleyball positions seem pretty self-explanatory. After winning possession of the volleyball from the opponent, all six players rotate once clockwise, moving into a new position. In youth volleyball, when every player in attendance plays in the game, this means that players rotate into the game at the center back position and rotate out after they serve.

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Preventing injuries for volleyball players

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Practice isn't the only time to prevent injuries in volleyball. What athlete's do off the court, before and after practice or a game, can help prevent aches and pains.

In the sport of volleyball it's important to do strengthening exercises on areas that are at an increased risk of injury do to the nature of the sport. Heidi Greenwood, former University of North Dakota volleyball athlete and high school coach, is no stranger to sport-related injuries. Through her experience, she knows how to avoid injury with simple tricks that any athlete can do, no matter how much time limitations he or she has.

Before jumping on the court, try these tips from Greenwood to warm up and avoid injury.

Prehab

What is prehab?
Prehab is actively utilizing a series of exercises and movements to prevent injury. Prehab exercises do not require a great deal of time, but require precise and focused technique to be effective. Greenwood offers prehab exercises to help avoid common volleyball injuries: shoulder and ankle injuries.

How often should you prehab?
Three times per week in the off-season and two times per week during season.

How many reps and sets should you do?
Prehab exercises should be progressive, just like any strength-training program. Start small and build from there.

Shoulder Prehab Exercises

Shoulder injury-prevention exercises are focused on strengthening the small muscles in the rotator cuff. The rotator cuff is composed of four small, but important muscles for mobility, stability and power (subscapularis, supraspinatus, infraspinatus and teres minor). Since the muscles that make up the rotator cuff are tiny, only a small load (band or dumbbell) is needed to be effective.

1. Traditional push-ups using standard, narrow, or wide-hand placement

2. Medicine ball or off set push-ups

3. Stability ball push-ups

4. Standing or side-lying external and internal rotation using bands or very light weight

5. Standing "y" (scapular stability)

6. Frontal/forward and side/lateral raises using bands or dumbbells

Ankle Prehab Exercises

As a volleyball player, the constant jumping and moving in various directions can easily cause an ankle injury. To prevent this, Greenwood offers dynamic movements that help the ankle move in in all planes or directions and while jumping.

1. Single-leg balance exercises. Start with a hard surface, and then progress to a foam pad or pillow, and then to a wobble board.

2. Single-leg standing while playing catch with a partner

3. Single-leg mini squats

4. Elastic band dorsiflexion, plantarflexion, eversion, and inversion exercises

5. Simple terms: point toes down, flex toes up, draw ankle outward and inward using an elastic band for resistance

Warm-Up

It's important to actively (dynamically) warm-up all the muscles in the shoulder and ankle prior to competition. Research has shown that static stretching is an ineffective way to warm-up. One set of 10 to 12 repetitions of prehab exercises listed above using an elastic band is ideal.

Eat a Nutrient-Rich Diet

Nutrition plays a key role in injury prevention. A high-quality, nutrient-dense diet can help maintain great health and repair the body on a cellular level. Think of using food to fight that constant inflammation in the body. Tart cherry juice, beets, berries, dark leafy greens, peppers, tomatoes, ginger and turmeric, and fatty-fish and nuts that are high in omega-3 fatty acids are all excellent options.

Proper Support

In a study done by the American Orthopedic Foot and Ankle Society, the author evaluates the effect of various ankle braces on the incidence of ankle sprains in high school volleyball players. There were 999 participants: 957 athletes wearing braces and 42 participants with no braces. The results show that ankle braces significantly protect ankles from sprains among those who had not suffered from a previous injury. About nine percent suffered minor injury. Therefore, volleyball players may want to consider ankle support for practices and games to prevent any foot or ankle injury.

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Tips to Avoid Injury During Volleyball Season

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Practice isn't the only time to prevent injuries in volleyball. What athlete's do off the court, before and after practice or a game, can help prevent aches and pains. In the sport of volleyball it's important to do strengthening exercises on areas that are at an increased risk of injury do to the nature of the sport.