Loosen up the body and raise body temperature in preparation for more strenuous activity. Practice dropping off the net, digging balls and playing soft shots.
Favorite drill, Intensity : High, Level : Advanced +, Mode : Competitive, Mode : Cooperative, Players : 2+
Set up
# of players : 2-12 players
Ideal : 2-3 players
Equipment : 1+ ball
Average duration : 10-20 minutes
Description
- Athletes play a standing shot game with no jumping however as soon as the ball crosses the net the team attacked must run up to the net and get into position to drop off, with one athlete on the left and one on the right.
- Both athletes then drop off the net as soon as the opposing team sets the ball.
You could make this drill cooperative initially then competitive after the ball crosses the net 3 times.
Evaluation : # of time (5 min) or # of good consecutive sequences
Normal scoring game after 3 consecutive good sequences
Variations
- Switch athletes and switch sides
- Cooperative/competitive
Progression
- Have all ball set balls off the net to better simulate a situation whereby a player would retreat.
- Set balls close to the net to make it more difficult for the defenders and force them to retreat quicker.
Key points
- Athletes should be still and in balance when the ball is hit.
- Athletes need to keep eyes on the net when dropping off.
- Make sure athlete has foot closest to sideline forward when dropping off.