Jump Serve

For a right hander stand with the right leg forward having the weight distributed mostly on the back (left) leg. Hold the ball with the right hand straight out in front of the right shoulder. Shift weight forward on to the right leg and lower right arm with the ball to begin the toss. Make sure that the toss is high and several feet in front of you so that your approach will allow you to chase the ball. While tossing step forward with the left leg and begin taking your approach steps, which should be a large step with the right leg and a small jab step with the left allowing for lift off into the air. Be sure to make contact with the ball on the right side of the body at your peak height with the right arm fully extended. Use your core to snap your body into the hit. Upon landing enter the court and get into a ready position to receive an attack from the opposing team.

Drill: half court 2 on 2 mini game with jump serve initiation to work on serve accuracy down straight lanes of the court

This drill is effective for improving the skill of jump serving because it puts the skill into a game like situation while also controlling the player to a smaller space to teach accuracy.

Stance Phase

Shoulder Girdle

R: Elevation and upward rotation

Muscles: levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

L: Depression and downward rotation

Muscles: pectoralis minor, lower trapezius

Contraction: Isometric

Shoulder Joint

R: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Isometric

Elbow Joint

R: Flexion

Muscles: Biceps brachii, brachialis, brachioradialis

Contraction: Isometric

L: Extension

Muscles: triceps brachii

Contraction: Isometric

Radioulnar Joint

R: Supination

Muscles: supinator, anconeus

Contraction: Isometric

L: Neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus

Contraction: Isometric

Hand

R: abduction

Muscles: abductor pollicis longus, abductor pollicis brevis, abductor digiti minimi

Contraction: Isometric

L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Preparatory Phase

Shoulder Girdle

R: depression and downward rotation

Muscles: pectoralis minor, lower trapezius

Contraction: Eccentric

L: elevation and upward rotation

Muscles: levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

Shoulder Joint

R: extension

Muscles: latissimus dorsi, teres major, pectoralis major, posterior deltoid

Contraction: Concentric

L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

Elbow Joint

R:Extension

Muscles: triceps

Contraction: Concentric

L:Flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Concentric

Radioulnar Joint

R:Supination

Muscles: supinator, anconeus

Contraction: Concentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R: abduction

Muscles: abductor pollicis longus, brevis, and didgiti minimi

Contraction: Concentric

L: extension

Muscles:extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Movement Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

Shoulder Joint

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

R and L: extension

Muscles: latissimus dorsi, teres major, pectoralis major, posterior deltoid

Contraction: Concentric

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

L:extension

Muscles: latissimus dorsi, teres major, pectoralis major, posterior deltoid

Contraction: Concentric

Elbow Joint

R and L: Extension

Muscles: triceps

Contraction: Concentric

R and L: Flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Concentric

R: extension

Muscles: triceps

Contraction: Concentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

R: flexion

Muscles: flexor carpi radialis, ulnaris, palmaris longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Follow Through Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Eccentric

Shoulder Joint

R and L: extension

Muscles: latissimus dorsi, teres major, pectoralis major, posterior deltoid

Contraction: Eccentric

Elbow Joint

R: extension

Muscles: triceps

Contraction: Eccentric

L: flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Eccentric

Radioulnar Joint

R: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Eccentric

L: neutral

Wrist

R: flexion

Muscles: flexor carpi radialis, ulnaris, palmaris longus

Contraction: Eccentric

L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Eccentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Eccentric

Recovery Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Isometric

Radioulnar Joint

R and L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Spike Approach

The spike approach is very similar to the jump serve. The only real difference is in the starting position because the player does not posses the ball during the spike approach, they are reading the set and meeting the ball to make contact. For a right hander begin with weight on the front leg (right) and take three steps, left, right, left using arms to lift the body into the air and meet the ball for contact. The right arm should be fully extended and make contact with the ball above the head and slightly in front of the right shoulder. Once contact is made with the ball and the player lands on the court they should assume the defensive blocking position at the net.

Drill: Transition and approach with set set timing

The player starts at the net in ready stance as the ball is tossed over the net the player proceeds with their transition to prepare them to hit. The player must wait for the passer to make their pass to the setter and then time the ball from the release of the setters hands to the highest point of their jump. This drill is effective for teaching timing when hitting because it makes it more of a game like situation but more controlled because there isn't another team playing the ball back.

Stance Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Isometric

Radioulnar Joint

R and L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Preparatory Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

Shoulder Joint

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

Elbow Joint

R and L: flexion

Muscles: biceps brachii, brachilais, brachioradialis

Contraction: Concentric

Radioulnar Joint

R and L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Movement Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

Shoulder Joint

R and L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

L:Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Concentric

R and L: flexion

Muscles: biceps brachii, brachilais, brachioradialis

Contraction: Concentric

R: extension

Muscles: triceps

Contraction: Concentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

R: flexion

Muscles: flexor carpi radialis, ulnaris, palmaris longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Follow Through Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Eccentric

Shoulder Joint

R and L:Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Eccentric

Elbow Joint

R: extension

Muscles: triceps

Contraction: Eccentric

L: flexion

Muscles: biceps brachii, brachialis, brachioradilais

Contraction: Eccentric

Radioulnar Joint

R: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Eccentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Eccentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Eccentric

Recovery Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Isometric

Radioulnar Joint

R and L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis longus and brevis

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Swing Blocking

The player should stand facing the net with feet shoulder width apart knees slightly bent and legs loaded. Hands should be up in front of chest also facing the net. When blocking to the left the player should open up with a step on the left foot beginning to swing both arms down and back then taking another step with the right foot. A final step with the left foot should be made bringing both feet next to each other making sure to stay low by keeping the knees bent. The arms with both begin to swing forward raising up above shoulders reaching above the height to the net while the legs are driving the body up off the ground. While making the jump the player should use the arms to swing the body to face the net. Be sure to keep fingers spread wide. Also make sure to land straight down and not float to either side. Once the landing is completed the player should assume the defensive position and read the ball.

Drill: Joust-primary defense

This drill begins with one team on each side of the net. The primary defense (front row players) are in blocking ready stance while the back row players are in coverage. The ball is tossed over the top of the net and the primary players are to react to the play by swing blocking towards the ball. The goal is for someone to block or kill the ball but if a second touch can be made on the ball then the play should continue until the ball is dead. This drill is effective for teaching swing blocking because it calls for quick reaction time for the toss and the focus is on the primary defense putting the ball away with either a block or kill.

Stance Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: Flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Isometric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Isometric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Preparatory Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

Shoulder Joint

R and L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Concentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Movement Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

Elbow

R and L: extension

Muscles: triceps

Contraction: Concentric

Radioulnar

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R and L: abduction

Muscles: abductor pollicis longus, brevis and digiti minimi

Contraction: Concentric

Follow Through Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Eccentric

Shoulder Joint

R and L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Eccentric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Eccentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Eccentric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Eccentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Eccentric

Recovery Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Isometric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Isometric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric