You don't always need your team/coach to practice

Don't be afraid to master your skills

As volleyball players we often feel that we have to have our team/coach with us to work on our skills. A form of accountability. But we should be able to hold ourselves accountable. If we want to be the best we can we have to take some time on our own and work on our skills. For me, when I practice by myself, I can take my time and walk through the moves, talk to myself and really focus without worrying about what anyone else is doing or thinking. One skill that can be worked on by yourself is ball control. Ball control is a very important skill. It is one of those skills that is needed no matter what level you play at and practicing on your own will improve your skills. Self practice also shows that you are passionate about the game and love the sport. Often times players who do not practice on their own lose the love for the game.

Here are some drills you can do on your own. Give yourself an 1 hour a day to complete these with some repetition:

  1. Pass, right, left - pass to yourself with two arms, then one arm pass, left & right, repeat. How long can you keep the ball in control? Can you stay in one spot?

  2. Pass, right, left, head - once you master pass, right, left, add your head. How long can you keep the ball in control.

  3. Two step approach - begin with knees bent and arms back. Do right, left, up (right handed) or left, right, up (left handed). many players broad jump (jump forward) when doing their approach rather than going straight up. That takes away your power. Practice just the two step approach. No ball and no net. Make sure you are going straight up, with your arm swing, focusing on explosion.

  4. Wrist Snap - bring your hitting arm up, with your hand near your ear and the other arm straight out (Bow and arrow). On the swing, snap your wrist with an open palm and follow through down to your side. Your wrist should be relaxed to allow it to snap down on the ball.

  5. Floor Set and Catch - Lay on the floor with a ball above your face in preparation to set. Practice releasing the ball and catching it. Release and catch. Make sure to bend your elbows when catching and straighten on release. Slowly speed up the catch and release until you reach the regular speed of a set.

  6. Setter sit to stand - begin by sitting on floor. Set the ball high enough to give you time to stand up and set the ball. Then set the ball and sit down. Again make sure it is high enough to you time to sit down. Try and do this continuously. This will work on ball control and some agility. How long can you keep it going? Do you have the control?

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Disclaimer: Karlynn Only-Sydnor is a NASM Certified Personal Trainer, CPR Certified by Red Cross and is insured by Next Insurance

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