4.1 Drill #3

Net Challenge

 

Instruction

  1. Start controlling the ball from the baseline.
  2. While controlling the ball, slowly walk towards the net.
  3. Hit the ball across the net.
  4. Walk under the net.
  5. Successfully return the ball on the opposite side of the court.
  6. Continue controlling the ball, returning to the baseline.
  7. Success!

 

Variation

  • Pass the ball and player together under the net
  • Overhead
  • Underarm
  • Single arm
  • Incorporate different parts of your body eg head/ legs
  • Use your creativity to design difficulty and routes

Demonstration Video 3

 

4.1 Drill #4

Wall Practice

 

Instruction

  1. Pepper with the wall
  2. The goal is to do as many consecutive shots as possible

 

Variation

  • Incorporate leg-switching motion
    • Train to use weight transfer to provide power
  • Introduce uncertainty to train accuracy
    • Hit the ball on yourself first, then hit it against the wall
    • You can add a few extra shots for adjustment
  • Try to hit the ball above the target one time, and below the target the next time, alternating between them
    • Train control and adjustment, not just get the body used to a single movement
  • Get creative!

Demonstration Video 4

 

4.2 Tips

 

These exercises simultaneously test your:

  • Ball control stability
  • Rhythm transition
  • Spatial judgment
  • Mental stability

 

Even if you feel "this shot isn't ideal," don't catch the ball, don't start over!

The most valuable part of these practices lie not in "avoiding mistakes," but in how do you continue after a "mistake".

 

4.3 Practice Mindset

The environment is not a limitation, but feedback.

 

Many people see the net as a threat, an obstacle, or a source of pressure.

However, when you successfully control the ball and get over it, you'll find that control has always been in your hands.

 

The wall and net aren't used to "test how accurate you are,"

but to tell you whether the power, angle, and rhythm of your previous shot were appropriate.

The wall will immediately bounce the ball back, so that your reaction time is forced to shorten, and you may feel tense, afraid, or even lose control.

 

The wall doesn't judge you, it's just responding to you.

As long as you're willing to adjust for the next ball, the practice can continue as long as you can.