Loosen up the body and raise body temperature in preparation for more strenuous activity. Reinforce footwork on retreating.
Set up
# of players : 2-8 players
Ideal : 2 players
Equipment : 2+ balls
Average duration : 5-10 minutes
Description
- Athlete serves ball and jogs to net to block.
- After block athlete goes under the net to other side and retreats off the net.
- After dropping off the net the coach throws ball to athlete who comes forward and passes ball straight up then catches it.
- After catching their own ball the athlete then goes back to the opposite service line and repeats the drill.
Evaluation : # of reps (ex. 8x) or # of time (ex. 4 min )
Variations
- Switch sides
Progression
- Rather than sub-maximal effort as a warm up, this drill can be done at maximal effort and the coach can make tasks after the serve more difficult.
Key points
- Correct technique in all skills despite sub-maximal intensity as it is a warm up.
- Serve and run to net.
- Outside leg forward when retreating off the net.
- Athletes need to be facing the net while dropping.