300 Series: Skills & Drills Lab
Transition Zone SpeedĀ & Defense
Takeaways & Training Tasks
Keep the momentum rolling with these quick steps:
- Refresh your memory with the 2 skills, 2 drills, and training video.
- Knock out the drills 2ā€“3x before we meet again.
- Each time you play, pick one skill and make it your mission to useĀ it often and on purpose.
Transitioning Speed & Footwork
- Speed: Do not run to the line. Controlled steps at a brisk walk with paddle out in front of you.
- Stance: Do not stop feet side by side (split step)- continue walking and
adjust speed and direction if needed. - Contact Point & Weight Transfer: Accelerate or Decelerate to accommodate
hitting the ball out in front of you with your weight transfer moving through
the ball.
3 Ball Toss
- Set up 3 cones on the sideline as guides: 1 at baseline, 1 midcourt, 1 at NVL.
- 1 player at the baseline and 1 player at NVZ. Can be done straight on or cross
court. - NVZ player underhand tosses a ball to each cone depth.
- Baseline player hits drop from baseline, proceeds to next cone and hits drop
midcourt, proceeds forward and hits a dink at NVZ. - Focus is on transitioning speed and footwork.
Transition Zone Defense
- Contact Point: Out in front, approximately 12-15ā€¯ in front of toes.
- Weight Transfer: Allow weight to flow into your shot. Push the ball forward
with weight. - Body Positioning: Stagger your feet to allow ability to transfer weight.
- Hands: Soft hands and wrist to provide shock absorber for ball.
- Swing: Push forward through this ball. Do not swing up at it.
Transition Zone Trash Collector
- Players stand straight on, 1 at NVZ and 1 at transition zone.
- NVZ player feeds balls to transition zone player who has to reset/neutralize
all balls back into NVZ. - Feeds can be hit out of the air or off the bounce - variety is best!
- Timed 2 min rounds - feeder counts how many TZ player can get into the
NVZ.
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