Think of this activity like juggling. Keep the ball up as long as you can by passing it to yourself. This drill will improve your passing form, strength, and reaction time.
Do the same exercise and keep the ball up for as long as you can with sets. Start by hitting the ball straight up. Then pass it more off to the side so you have to run to pass it again. This is a physical workout as well as a passing drill.
Start by alternating the passing type each time the ball comes down. Then start switching at random times. For example, do 3 forearm passes, then 1 overhead pass. This keeps your body guessing and improves your reaction time. Gradually pass the ball further distances. Practice covering long distances quickly to improve your performance in the game.
Use both passing types for this exercise to improve your overall accuracy. Get creative with the targets you choose. Try drawing multiple chalk spots on the ground and a brick wall. Try to hit each point one right after the other. For very precise passing, try getting the ball into a garbage can or similar container.
The wall on a handball court works well for this exercise if you live near a park with a handball court. Stand 10–15 feet (3. 0–4. 6 m) away from the wall whenever you’re about to serve, pass, or spike against the wall.
Work on your serving aim by picking a specific spot on the wall to aim for. Draw a circle on that spot if you need help visualizing it. There are multiple serve types, like over and underhanded. Practice them all against the wall.
Focus on getting the ball over the line you drew, but don’t stop if some of your hits are too low. Just try to keep the ball up as long as possible. This trains your reaction time and physical conditioning.
Try to get your spikes over the line you drew so they will clear the net in a real game. Work on your accuracy by aiming at different points along the wall. Spike the ball as close to them as you can.
After serving, repeat this drill as many times as you can without the ball hitting the ground: bump, set, hit. If you have trouble doing this all at once, start smaller. Serve the ball and then catch it when it bounces back. Then bounce it up and catch it. Work your way up to doing the whole drill.
Get your hands at least as high as the line you drew so you can block a ball going over a real net. Challenge yourself by trying to reach higher areas of the wall. Set a point and do a vertical leap. Reach your hands up to try and reach it.
