Exercise 1 — Low Stance Hold
Get into your low, wide defensive stance with arms out front. Hold it, then stand and relax.
🔁 5 holds of 10 seconds
🧢 Coach's Tip: Chest forward, hips low!
Time to Practise! 🏐
Let's turn what you've learned into awesome volleyball skills!
⭐ Practise somewhere safe, leave plenty of space, and ask a coach or grown-up to help when needed!
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Exercise 2 — Soft Arm Catch
A partner tosses the ball firmly toward your waist. Let it bounce off your platform with soft arms so it pops up gently in front of you.
🔁 12 digs
🧢 Coach's Tip: Absorb the ball like catching an egg.
Exercise 3 — Read and React
Your partner pretends to hit, pointing their arm left or right, then tosses the ball that way. Step into the ball's path and dig it up.
🔁 10 digs
🧢 Coach's Tip: Watch the arm, then move your feet!
Exercise 4 — Dig to Target
Place a hoop near the middle of the court. Dig your partner's tosses high so they land in or near the hoop.
🔁 10 digs
🧢 Coach's Tip: High and to the middle!