Players work in pairs and stand across the court from each other. One player starts with the ball and overhand passes the ball high in the air to their teammate.
The teammate then sets the ball in the air above their head, digs it on the way down, and then sets the ball back to their teammate who does the same thing.
During this exercise, the players must adapt from being in a position to set to being in an underhand body position, and this can be done easily with correct footwork. Players must be able to adjust quickly with their arms to go from setting to digging quickly.
When passing underhand, ensure the player looks forward to take a look at their teammate's position.
Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
Volleyball is the ultimate team sport - no player can dominate alone. Effective communication before, during, and after every play prevents confusion and creates a cohesive, confident team.
Elite attackers don't just hit hard - they hit smart. Shot variety, reading the block, and making good decisions under pressure separate great hitters from one-dimensional power players.
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