Players stand opposite each other with a mat in between them.
One player starts with the ball and throws it up in front of them, before diving forward and digging the ball to their teammate. They should throw the ball so that their dive lands safely on the mate.
This drill improves co-ordination, and allows players to progress at a speed that they are comfortable with.
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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