Players work in pairs and face each other, moving sideways along the court. While moving, players keep their knees bent and throw the ball underhand to each other.
This exercise requires strong footwork and proper defense position; ball throws imitates digging.
You may introduce a second ball to have players make steps faster.
Move from reactive to proactive with drills that build anticipation. The best players know what's coming before it happens.
FIVB's Strategic Vision 2032 is driving major changes: rule modernization, competition expansion, and coaching requirements that will reshape the sport. Here's what's coming.
Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
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