Whenever I play match my lowerback hurt so much I am front attacker in my team and has to put lots of effort but after my back was just hurt so much Anyone know how to fix this

Do anybody know the proper rule for the blocker How much time they can hold the ball or what is the proper rule

I have no doubt on this program but I want to if anyone is following this then is this really helpful or we should change something in program to improve game

What's your nickname? "Milos" Where are you from? "Serbia" Your age? "43" How long do u play? "I have played volleyball for over 18 years." Why did you start playing? "I got invited by a coach to a practice." Biggest strength? "Setting." Biggest weakness? "Defense." What problem do u want to solve for yourself? "Bringing new players and coaches to volleyball, showing them how they can expand, grow, and be better at volleyball!" What's your goal in volleyball? "Make volleyball transparent and accessible for everyone."

I am new to this game but I can do spike little bit better but most of time my spike was blocked by opponent But I want to spike hard as much as it can and no one can block Please help if someone know how to improve