Sprint to a ball tossed into open space, keep it alive with an extension or roll, then pop straight back to a balanced ready stance.
12 minvolleyball, knee pads
Steps
01Start in a low ready stance while a partner tosses balls short and wide into open space to either side.
02Explode out of your stance and run through the ball, taking a big, low last step to get your hips down behind it.
03Play the ball up toward the middle-front of the court with an extended platform, dropping into a controlled shoulder roll on the balls you cannot reach on your feet.
04Push off the floor immediately and recover to a balanced ready position facing the net.
05Alternate sides and alternate extension digs with rolls for the full set.
Common mistakes
Reaching with the arms before the feet arrive, so the platform is low and the ball drops short.
Landing flat and hard instead of rolling through the hip and shoulder to protect the body.
Staying down on the floor to admire the dig instead of recovering quickly to base.
Vollyio