Notes & Homework

Skill: Mid Court Swing Volley

• Weight Transfer: Load and rotate to allow weight to flow forward into your shot. Plant and then push through contact.
• Body Positioning: Step into the shot using weight transfer for power. Multiple small prep steps are better than fewer large steps.
• Hands: Eastern grip with laid back wrist.
• Swing: Swing through the ball like drawing a Nike swoosh to the side of you. Low to high swing plane. No backswing behind the body.

Drill: Drop, Attack, Volley

• Set up 3 cones on the sideline as guides: 1 at baseline, 1 at midcourt, 1 at NVZ. 1 player at the baseline and 1 player at NVZ straight on.
• NVZ player feeds a ball to each cone depth. Baseline player hits a drop from the baseline walks forward to transition, hits a swing volley attack at midcourt, then a volley from NVZ.
• Focus is on footwork and not overrunning the attackable ball.
• Accelerate forward to attack the ball and use your weight transfer to create power.

Skill: Mid Court Defense

•  Contact Point: Out in front, approx 12-15” 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.

Drill: 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.
• Improves transition zone reset consistency and accuracy under pressure. 

Game Play Focus for the Week 

• Make good choices in transition zone.
• Attack if it is high and you are balanced and in a position to finish the fight.
• Defend if the ball is low or you are not in position to finish the fight.