Loosen up the body and raise body temperature in preparation for more strenuous activity. Using the knuckle technique and playing the ball with one arm.
Set up
# of players : 2-12 players
Ideal : 2 or 4 players
Equipment : 1+ ball
Average duration : 10-20 minutes
Description
- Athletes or coach should mark out a smaller court, which would normally be short/wide.
- Athletes play out a game beginning with a underhand serve but in this drill the athletes are only allowed to contact the ball with one hand / arm.
Could be played 1 on 1 (bump, set and spike to yourself) or 2 on 2 (normal game).
Evaluation : Normal scoring game
Variations
- Switch athletes and switch sides
Progression
- Only 1rst contact should be with one arm.
- Have the athletes only use their nondominant arm.
Key points
- Athletes should be reminded that despite hustling to the ball but they need to keep their upper body relaxed.
- For athletes just learning to knuckle, they need to be reminded to tense the wrist and fingers in order to transfer the force of the ball down into the arm – otherwise they can find the knuckle painful.