Defense · Intermediate

Zig-Zag One-Arm Dig

The objective of this drill is for athletes get to practice performing one arm digs.

How to run it

1
An athlete or coach tosses a ball to the side and in front of an athlete who is either on their knees or on their feet. Performing this drill from the feet is more difficult technically as well as being more exhausting. After tossing the ball in front of the athlete the 'trainer' then moves backwards and this time tosses a ball to the other side of the athletes' body. With only one athlete and coach the balls can be placed on the ground prior to the drill starting otherwise another athlete can hand balls to the 'trainer'.
2
Coach emphasis: Keep defense reps game-like and technically clean.

The objective of this drill is for athletes get to practice performing one arm digs.

Keep building

Teach defensive base position and reading the attacker's body for shot vs. swing.

Train the diagonal defensive shift — defender reads the attacker and moves to the gap before contact.

Train the blocker-to-defender peel — pull off the net, find the seam, and play defense.

High-volume cross-court digging — defender works the diagonal between two attackers continuously.

Train the blocker-to-defender transition through a fixed 6-ball sequence covering every common attack scenario.

Train defense through coach tip chase to target with a clear rep structure and game-like feedback.

Many of our drills are adapted from the coaching resources at Better at Beach and the FIVB.

Give us a call, send an email, or just stop by one of our events and chat with a coach.