Exercise | 3 min | Sports Training
Volleyball Serving Drill: One Knee
This drill improves serving mechanics and contact consistency.
Instructions: Begin on your non-dominant knee with your chest tall and balanced. Extend your non-dominant arm straight out, then bring it across your body to prepare the toss while loading your hitting arm into a strong bow-and-arrow position. Deliver a controlled, one-handed toss slightly in front of your body. Reach long and high, contacting the ball out in front with a firm, flat hand. Finish with full extension and a forward follow-through toward your target. Focus on a consistent release point, high arm load, and clean, repeatable contact.
Reps: 3–4 sets x 8–12 reps per phase
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