Introduces athletes to the basic technique for diving and digging a ball with one arm.
Set up
# of players : 2-8 players
Ideal : 2 players
Equipment : 1+ ball per pair
Average duration : 10-15 minutes
Description
- In this drill the athlete starts on their knees with ball in either their left or right hand.
- As the athlete stretches out with the hand holding the ball, the other arm is placed on the sand for stability. When the hand with the ball is fully extended the athlete raises the arm by flexing at the shoulder, throwing the ball up.
Evaluation :
# of good reps (ex. 5-10)
The athlete is trying to throw the ball as high as possible straight up. Any ball that travels to the top of the net (or higher) would be considered successful.
Variations
- Left and right
- Rotate between players
Progression
- The ball thrown up can be bump set by partner.
- Athlete must get up to catch the ball after it has been bump-set.
Key points
- Make sure arm with ball extends straight out and doesn’t swing across sand.
- Ensure that the athlete is using their opposite hand for stability.
- The athlete should endeavor to play the ball straight up into the air.
- It is important that the athlete uses their core throughout the movement to maintain stability.