Exercise | 3 min | Sports Training
Volleyball Serving Drill: Standing
This drill improves serving timing, control, and power.
Instructions: Begin with your non-dominant foot forward and weight loaded on your back hip. Extend your non-dominant arm to present the ball and load your hitting arm into a strong bow-and-arrow position. Deliver a controlled toss slightly in front of your hitting shoulder. As the ball rises, step forward with your non-dominant foot and transfer your weight smoothly from back hip to front. Reach long to contact the ball out in front with a firm, flat hand. Finish with full extension through your hand, arm, and chest, staying tall and balanced. Focus on synchronized step-and-strike timing to create a consistent, aggressive serve.
Reps: 3–4 sets x 8–12 reps per phase
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