Get practice performing 1 arm digs.
Set up
# of players : 2-4 players
Ideal : 2-3 players
Equipment : 1-4 balls
Average duration : 10-20 minutes
Description
- An athlete or coach tosses a ball to the side and in front of an athlete who is either on their knees or on their feet.
- Performing this drill from the feet is more difficult technically as well as being more exhausting.
- After tossing the ball in front of the athlete the ‘trainer’ then moves backwards and this time tosses a ball to the other side of the athletes’ body.
- With only one athlete and coach the balls can be placed on the ground prior to the drill starting otherwise another athlete can hand balls to the ‘trainer’
Evaluation :
# of reps (ex. 2-3 sets of 4)
Variations
- Rotate between players
- Left and right
Progression
- Standing is more advanced than kneeling.
- Ball can be tossed randomly to either side.
- The athlete could be required to get up and play out the last ball that is dug.
Key points
- Learn to use the hand closest to the ball.
- If digging each ball from a standing position make sure you get up off the ground as quick as possible between each play