with a bend in your legs or no bend?

the best ways are to not skip resting days, stretch before and after practice, work on going to the gym in your off days to strengthen your shoulders

i think @Sunny Lea did a good job of explaining the balls but if you were talking about the actual court 1. the court is smaller 2. there are only 2 players on each side not 6 3. you don't stick to just one position all game you end up doing every position possible 4. the sets have different placements on your hands and the court 5. the blocks or sets have different calls and names 6. your approach for your hit is different compared to indoor you wouldn't pull outside rather than inside the court more 7. since it is outside there is no height or distance limit (you can skyball and if the ball goes flying off of your arms from a pass your teammate can run after it without it getting stopped by a wall) 8. depending on if by outdoor you are talking about beach volleyball or grass there would be a slight change in rules for me i am most familiar with beach so i am referring to beach volleyball 9. when serving the ref must see the ball you cannot be facing the opposite way when serving or doing a skyball 10. there are not refs for lines or up/down refs there is only 1-2 refs which watch for doubles/net/antenna/ and keep score 11. you can tomahawk 12. you cannot set on the first touch unless it is a clean set off of a hit 13. (depending on where you are playing they tend to be more strict) you cannot set the ball over the net unless the ball has no spin and is perfectly set over with your shoulders facing straight and square to where you are setting (you cannot set the ball sideways or set it away from your shoulders) 14. you cannot open hand tip only closed hand this is about all i could think of as rules that are different but hope this helps!!

start with your arms in a neutral positon then do 1 long step 1 short step and then another short step and try to explode upward rather than jumping outward, you can do so by turning your left foot on the last step to the right that way it stops you from going forward into where the net would be

your arms because you need a powerful arm swing to help propel yourself upward