We recently used this drill in an intermediate/advanced volleyball class that I’m teaching, and I’m convinced that if you can master this and the wall setting drill (coming soon!) you’ll be well on your way to having beautiful setter’s hands.
The idea is to be able to set on the move without committing an illegal contact (double hit or lift). If you can maintain your setting form while moving through this drill it should help you do the same thing during a game situation that requires you to set from odd positions, like right against the net or off one foot. Because let’s face it: we all want to set from the target position every time, but in reality that’s not how it works.
Start standing up and setting the ball above your head. You want to set the ball high enough so that it would clear the top of the net in a game situation (the actual height of the set will vary depending on your height).
Once you’ve got a good setting rhythm down, slowly move down into a sitting position.
If you were able to manage that without too much trouble, try going the rest of the way and laying down on your back. Keep the ball under control the entire time.
Now the fun part: stand back up. While setting.
If you can go all the way down onto your back this is also a great ab workout. Aim to do 10 reps (down and up = one rep) without losing control of the ball or committing a lift or double hit.
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