Volleyball
Dig And Sprawl Recovery
Low defensive base with a controlled sprawl and quick recovery
12 min
5 x 10 balls (mix of at-you and short)
Intermediate
Demonstration video coming soon
Instructions
- 1Hold a low base with hands out and weight forward.
- 2Dig balls at you with a low platform, absorbing rather than swinging.
- 3On short balls, sprawl forward with the chest low and one hand extended.
- 4Get back to your feet and re-base before the next ball.
What to focus on
Chest over the knees, recover to base every rep.
Common mistake
Standing tall and reaching down instead of moving the feet.