Volleyball
Dive And Roll Recovery
Extend fully for a ball out of reach and roll safely to a standing recovery
15 min
5 x 8 dives (alternating directions)
Advanced
Why this drill
Builds toward extend fully for a ball out of reach and roll safely to a standing recovery.
Instructions
- 1Coach tosses balls just beyond arm's reach to the front, left, and right.
- 2Extend the platform or hand fully while dropping the chest toward the floor.
- 3Roll across the shoulder blade, not the elbow or face, to absorb momentum.
- 4Pop back up to a ready stance immediately after the roll.
What to focus on
Rolling across the back and shoulder, not landing flat on the chest or elbows.
Recommended reps
5 x 8 dives (alternating directions)
Common mistake
Landing on the point of the elbow or chest first, stopping momentum abruptly.