Exercise | 3 min | Sports Training
Volleyball Setting Drill: Reverse Flow
This drill improves setting control and movement when transitioning between targets.
Instructions: Begin at the setter spot on the net with outside and right-side targets in position. Receive the toss, lead with your left foot, and execute clean left-right footwork to square parallel to the net. Deliver to the pin, then transition to reverse the flow by setting behind on the next contact. Progress by chasing balls tossed left front and 10 feet off the net, squaring up from different distances and angles. Focus on explosive footwork, neutral body position, and using knee bend, elbow extension, and wrist finish to drive the ball with range and control.
Reps: 3–4 sets x 8–12 reps per side
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