Exercise | 3 min | Sports Training
Volleyball Defense Drill: Partner Pursuit
This drill improves reaction time and movement to keep balls controlled and playable.
Instructions: Begin in a low, balanced defensive stance with your weight forward. A partner drops a ball from either hand without signaling. React quickly, move your feet, and get your platform under the ball after the bounce. Stay composed, absorb the contact, and control the dig back to your side so it remains playable. Focus on quick reaction, proper angles, and controlled touch. The goal is not just to touch the ball, but to keep it in play.
Reps: 3–4 sets x 10 reps
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