Developing the technique for dropping off the net quickly (also referred to as retreating)
Set up
# of players : 1-12 players
Ideal : 1 player
Equipment : no balls
Average duration : 5-10 minutes
Description
- Athletes line up across the net with one leg forward. The athletes then turn their body (but not eyes) towards the baseline and ‘push off’ to move back off the net.
- They should keep their arms up at shoulder height during this movement.
- They then turn the body back to face the net ready to make a play at the ball.
Evaluation :
# of good reps (ex. 5-8), # of time (30 sec)
Variations
- Both sides of the net
Progression
- Athletes can practice retreating a small or large distance back.
- Athlete could be timed for how many retreats they can do in 30 seconds.
- Athletes could make a play at a ball after retreating back.
Key points
- Athletes need to be down, ‘loaded’ and ready to move prior to the retreat.
- Athletes should be reminded to never take their eyes off the net when retreating. Make sure the correct foot is forward. The athlete should be stopped and balanced when the ball is hit.
- Athletes should keep their arms up at shoulder height throughout the movement to enable them to play a low or high ball on retreating.