Players stand in two lines on either side of the net.
The first player throws the ball up in the air to themselves and digs the ball over the net to the player on the other side.
Following the ball at all times the other player must position themselves in such a way that they are able to first-time dig the ball over the other side of the net.
After players have made their pass they should then run to the left, under the net, to rejoin the back of the queue on the other side.
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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