Defense · Beginner
Kneeling One-Arm Dig Training
This drill introduces athletes to the basic technique for diving and digging a ball with one arm.
How to run it
- 1
In this drill the athlete starts on their knees with ball in either their left or right hand. As the athlete stretches out with the hand holding the ball, the other arm is placed on the sand for stability. When the hand with the ball is fully extended the athlete raises the arm by flexing at the shoulder, throwing the ball up. Each athlete repeats this 5-10 times then swaps with their partner. The athlete is trying to throw the ball as high as possible straight up. Any ball that travels to the top of the net (or higher) would be considered successful. It is important that the athlete uses their core throughout the movement to maintain stability.
- 2
Coach emphasis: It is important that the athlete uses their core
Why we run it
This drill introduces athletes to the basic technique for diving and digging a ball with one arm.
Keep building
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View drillMany of our drills are adapted from the coaching resources at Better at Beach and the FIVB.
Contact us
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