Repeatedly dig a ball into a wall from a low, balanced stance to groove a stable, flat passing platform.
10 minvolleyball, wall
Steps
01Set your feet slightly wider than shoulder-width, sink into a low athletic stance with your knees bent and your chest over your knees, and keep your weight forward on the balls of your feet with light heels.
02Stand a few feet from a wall and toss the ball underhand into the wall at knee-to-waist height.
03Join your hands into one flat platform (thumbs down and pressed together, elbows locked) and let the ball rebound off your forearms without swinging your arms.
04Angle your shoulders and platform so the ball returns to the same spot on the wall each time; keep your head still and eyes on the contact point.
05String together 20-30 unbroken reps, resetting your stance after any miss.
Common mistakes
Swinging or 'punching' at the ball instead of letting a firm platform rebound it.
Standing too tall so contact happens up around the chest instead of in front of the waist.
Breaking the wrists or clasping the hands late so the platform is not flat and level.
Vollyio