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94
© 2011 Technical & Development Department
Beach Volleyball Drill-book
7.1 DEFENSE
KNEELING ONE ARM DIG TRAINING
(beginner)
EQUIPMENT:
Ideal: 1 ball for every two athletes
Minimum: 1 ball
PARTICIPANTS:
Ideal: 2 athletes + coach observing
Maximum: Up to 20 athletes + coach observing
Minimum: 1 athlete + coach assisting
DRILL OBJECTIVE
This drill introduces athletes to the basic
technique for diving and digging a ball with
one arm.
DRILL DESCRIPTION
In this drill the athlete starts on their knees
with ball in either their left or right hand.
As the athlete stretches out with the hand
holding the ball, the other arm is placed on
the sand for stability.
When the hand with the ball is fully extended
the athlete raises the arm by flexing at the
shoulder, throwing the ball up.
Each athlete repeats this 5-10 times then
swaps with their partner.
The athlete is trying to throw the ball as high
as possible straight up. Any ball that travels
to the top of the net (or higher) would be
considered successful.
It is important that the athlete uses their core
throughout the movement to maintain
stability.
DRILL VARIATIONS / MODIFICATIONS
The ball thrown up can be bump set
by partner.
Athlete must get up to catch the ball
after it has been bump-set.
TEACHING POINTS:
1 Make sure arm with ball extends straight out and
doesn’t swing across sand.
2 Ensure that the athlete is using their opposite hand
for stability.
3 The athlete should endeavor to play the ball straight
up into the air.
4 It is important that the athlete uses their core
throughout the movement to maintain stability.