Players work in pairs facing each other, and with a crash met by one of the players.
The player opposite starts with the ball and underhand passes it to their teammate, who takes flight off of their front foot, and digs the ball at full force.
The ball should be thrown at a good height to enable the player to dive properly towards it. The knees should not make contact with the floor on landing.
As a progression, the drill should be done exactly the same, but now without the crash mat.
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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