Exercise | 5 min | Sports Training
Volleyball Defense Drill: Sprawl Progression
This drill improves defensive positioning and body control for low, controlled ball recovery.
Instructions: Start on one knee in a tall posture. Drive through the front leg into a low lunge, keeping your chest forward and hips low. Progress by finishing to the floor with your platform together and controlled. In later phases, begin in a low defensive stance, step toward the ball into a deep lunge, and finish with your platform set and balanced. Focus on a soft landing and quick recovery to return to position. Stay low, stay controlled, and use proper mechanics to protect your body and keep the ball playable.
Reps: 3–4 sets x 10 reps per phase
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