FULL-VOLLEY INTRODUCTORY EXERCISES
Against a wall or with a partner, players can perform these exercises that stress:
1. A long body
2. Pointing toe
3. Shoulders back
4. Hips pushed forward
– Players should be encouraged to step back after each strike. This indicates that their shoulders are back and hips are forward (Opening up the body and optimizing the stretch-reflex)
– The body should be arched backward
The Full-Volley
1. Ball-striker should pull shoulders back and push hips forward.
2. Point toe and lock ankle such that it is still locked after contact.
3. Weight (center of gravity) should stay back and behind the ball. Ball-striker should attempt to keep weight on heel.
4. Ball-striker should have to step back and catch their balance after striking the ball because their weight stays back on their heel and behind the ball (put your kicking foot down behind your standing leg).
5. Standing leg should be bent (flexed) slightly. Many players strike volleys (or from the ground) with the standing leg locked straight. All ball striking should involve a bent leg.
6. Ball-striker should avoid bending at the waist, with the head over top of the ball. Bending will cause the hip flexor muscles to work harder, ankle to flex, and the ball to go up quickly.