Exercise | 3 min | Sports Training
Volleyball Defense Drill: Wall Dig
This drill improves defensive reaction, positioning, and control when digging balls.
Instructions: Stand 8–10 feet from the wall in a low defensive stance with your weight forward. Toss or attack the ball against the wall at varying heights and angles. Stay disciplined with your posture, step to the ball, and shoot your platform through contact. Absorb the ball with quiet arms and controlled angles. Progress to overhand attacks and partner-driven hits, forcing you to move and dig in every direction. Keep your hips low, stay loaded on the balls of your feet, and maintain control for a clean transition.
Reps: 3–4 sets x 10–12 reps per phase
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