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- Volleyball Training Drills For Defense The Sprawl, Roll and Extension
Volleyball Training Drills For Defense The Sprawl, Roll and Extension
How do you land safely on the floor after digging a ball? These volleyball training drills are for you to learn the extension, sprawl and the barrel roll.
We do certain volleyball training drills to help players learn various ways of landing safely to the floor after digging the ball.
Depending on the scenario we will use
- the sprawl
- the one step extension
- the three step barrel roll
In the volleyball training drills we do in my volleyball classes and private trainings we do alot of reps of these types of one-step linear (in front of you) and lateral (to your side on your left or right) extension volleyball sprawls so that lowering yourself quickly to the court floor while playing the ball becomes second nature.
Four Volleyball Training Drills
Three Step Barrel Roll with A Ball
Learn How To Cover The Court With Three Steps
Two coaches on one side of the net in Zone 3 and Zone 4, throwing balls with a slight arch to the 10 -12 foot line...
...players are in Zone 5, on the other side of the net coming from the left back corner, standing in a line and one at a time practice their three steps to the ball, lowering their body to the floor with each step, on the third step they are at their lowest point and extend to their side with arm fully extended with closed fist turned sideways so the top of the fist contacts the bottom of the ball.
...players are in Zone 5, on the other side of the net coming from the left back corner, standing in a line and one at a time practice their three steps to the ball, lowering their body to the floor with each step, on the third step they are at their lowest point and extend to their side with arm fully extended with closed fist turned sideways so the top of the fist contacts the bottom of the ball.
Once contacting the ball finishing the momentum in a full body barrel roll over the shoulder of the arm that played the ball.
Volleyball Training Drills: Working on the volleyball dive, the sprawl and the barrel roll.
When the ball is falling on your right side working on:
- Right - left - right steps
- Extending full body on their right side - protects knees - and covers more floor surface
- Playing the ball with the right arm - with closed fist - getting ball up 3-4 inches - this is an emergency play needed to give a second player time to get the ball up higher
- Using barrel roll to create momentum to help you get right back up
- Creating brain/body/coordination and muscle memory for this particular situation
After each group of diggers goes through several rounds (or we set a specific amount of time to do this in) we switch all the diggers to the right back corner so we can practice left-right-left.
When the ball is falling on your left side working on
- left - right - left - steps
- Brain - coordinating for right handers what to do and getting comfortable doing it
- Extending full body on their left side - protects knees - and covers more floor surface
- Playing the ball with their left arm - with closed fist - getting ball up 3-4 inches - this is an emergency play needed to give a second player time to get the ball up higher
- Using the barrel roll to create momentum to help you get right back up
- Seeing the ball over and over again while staying low and getting lower each time you take a step
- Fist facing sideways shooting it under the ball
- Getting comfortable with playing the ball just before it hits the ground
- Being aware of your body parts and where they are
- Slowing and calming the brain down in a chaotic situation and realizing when you do - you have much more time to play the ball when you play it low to the ground than if you try to raise up to play the ball
Beach Volleyball
Training Drills
Star Drill
Once players look comfortable hitting the floor using the 3 - step Barrel Roll approach going for balls then further pressurize by ...
Two coaches alternate tossing balls into the court, still on the opposite side of the net...basically alternating throwing to the corners of the court the digger is on...
Coach One starts by throwing over the diggers head to LB - digger turns and uses the three step barrel roll to get to the ball - once digger digs/hits the ground/ and turns around - Coach Two tosses close to the right front corner and the player chases and digs using this technique - continues for 4 - 6 balls, each thrown to opposite corners of the court.
In these two-on-one volleyball training drills we are working on
- Learning/emphasizing you can cover the court in 3 steps
- Body part awareness - in this chaos players work on brain control - so I can control my body so I can control the ball
- The first few rounds will feel out of control but then the player learns how much time they really have to take three steps to get closer to the ball, then let the ball drop further to the ground and still be in control enough to play the ball inches from the ground
- In this pressurized situation identifying if the ball being chased is on the left side or the right side of your body and taking the correct first step that gets you to the ball faster....
- Understanding why at the beginning of practices we work on quarter and half turns - so the brain learns which turn is needed to get you faster to the ball.... (example if you're in the middle of the court and a ball is thrown to zone 5, you need to half turn to left back and then step with your left foot - if the ball is on your left or step on your right foot if ball is on your right...)
- If the ball is on your right side - right-left-right
- If the ball is on your left side - left-right-left
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I share alot of individual, partner and easy-to-do volleyball serving drills we do in class with my followers.
Many of these volleyball practice drills you can do at home by yourself or try at your next practice with your teammates.
If you're a B team or JV player trying to make varsity next year...your goal should be to complete 1000 reps a day of at least three of the basic skills on your own...volleyball passing, serving and setting should be at the top of the list.
You might like these volleyball training drills on these pages.
Volleyball Serving Drills For Beginners Learning To Underhand Serve
Beginner players learn how to improve your serve with these volleyball serving drills for the underhand serve so you consistently get the ball over the net.
Volleyball Drills For Serving Overhand, Float and Jump Serve Technique
These volleyball drills for serving help you to work on getting the ball to specific zones on the opposing team's court using the float serve and jump serve.
5 Volleyball Beginner Passing Drills I Use To Improve Passing Skills
Five volleyball beginner passing drills that show you what to do and what not to do in order to learn how to improve the consistency of your passing skills.
Passing Drills Volleyball Players Do To Improve Ball Control Skills
These passing drills volleyball players do at home to improve ball control skills also help to increase your focus, concentration and to get 1000 reps done.
Volleyball Setting Drills - Improve Your Front Back Side Setting Skill
If you're a beginner looking to improve your setting touch and accuracy, or an advanced player aiming to perfect your side setting skills. this info will help.
The Best Passer On The Team 8 Volleyball Passing Fundamentals Drills
These 8 volleyball passing fundamentals drills will help you become the best passer on the team who reliably delivers dimes to the setter to run the offense.
4 Passing Drills For Volleyball To Improve Passing Skills Very Quickly
These are 4 good passing drills for volleyball to improve pass skills which answers the question for any players asking "how do I improve my passing skills?"
What Does A Good Passer in Volleyball Do To Get The Ball To The Target
A good passer in volleyball faces the net, drops the inside shoulder, angles their platform, avoids turning to face the target, keeps shoulders facing the net.
The Dig Volleyball Drills We Do In Training on Pinterest and Youtube
I gathered a collection of the dig volleyball drills we do in training that I explain how to do at home or in practice to my Pinterest and Youtube followers.
Volleyball Passing Drills To Do To Improve Your Passing In Volleyball
My clients consistently improve their passing skills with my volleyball passing drills including 1 passer vs 1 server, synchronized passing and more pass drills.
- Improve Your Volleyball Performance with Private Volleyball Coach April Chapple ›
- Hit And Dig Volleyball Drills My Players Do To Improve Digging Skills ›
- Volleyball Training Drills For Defense The Sprawl, Roll and Extension
From Lady Vol to Legend: Coach April Honored At UTK Champions Weekend
Lady Vol volleyball legend and record holder Coach April Chapple a University of Tennessee, Knoxville Hall of Fame Inductee, 3-time All American, 3-time SEC Champion, SEC Tournament MVP, 2-time All SEC Team is celebrated with her 1984 SEC champion teammates at Neyland Stadium during Champions Weekend on November 1-2, 2024.
- the first First Round Draft Pick for the first American pro indoor women's league
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- former USA National team member
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April Chapple The first First round Draft Pick For Major League Volleyball the first American Women's Pro League Honored At Athlete Unlimited Pro Volleyball Match
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Serving slang is not just about individual techniques; it also relates to overall game strategy. A coach might instruct a player to serve a "short serve" or a "deep serve" to target specific areas of the opponent's court or exploit weaknesses in their serve receive formation.
Ari, my private training client and I are working specifically on serving on jump float cross court serves ...short to Zone 2
There's so much we work on to get to this point where she can contact the ball with
- the same toss height and same toss location
- the same armswing speed
- the same timing for when her serving hand contacts the ball
- the middle of the hand contacting the middle of the ball every single time
- getting use to watching her serving hand contact the ball at the highest point of her jump ...before she starts to land
- and finally contacting the ball in the precise spot on the ball so it goes where the coach wants the player to put it so in this case ..a short serve in the farthest short right corner on the court also called Zone 2.
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