Nancy Dorsey, St. James Academy (Kansas) head coach and 2015 AVCA National High School Coach of the Year, breaks down her setting fundamentals. You’ll learn the three steps to setting and how to position the body with proper footwork to ensure players get off accurate sets.
Drill Summary: Coach Dorsey explains that there are three positions for setting: shape, window and freeze. The shape refers to positioning the hands so they would fit on the perimeter of the volleyball. When raising into the window position with the arms above the player’s head, they should have their elbows out and their thumbs back. You can tell if a player’s hands are in the right spot because they’ll have wrinkles on their wrists. Once the window has been formed, players can set the ball by transitioning to freeze position.
Footwork is another key part of setting. Coach Dorsey wants her setters to be in an athletic stance and have their hips square to the target when setting a ball. The final two steps before setting should be a “tap tap” pattern with the player’s feet to the ball.
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Sheldon Blockburger, University of Arizona assistant coach, has coached five National Champions in the jumps and multi-events. You’ll learn two drills from Coach Blockburger in this video that’ll encourage your high jumpers to leap straight into the air and get the maximum amount of height on each jump.
Drill Summary: In front of the high jump pit, stand another pit on its side and have a coach hold it in place. The athlete works on their power, strength, knee drive and jumping straight up onto the pit on its side. Focus on loading the penultimate leg and landing on top of the pit. Once the athlete has mastered jumping onto the pit, have them begin to lay out and slide across the sideways pit to practice laying out over the bar. After clearing the sideways pit, they can tumble into the high jump pit to complete the drill.
Jason Baumann, Edina High School diving coach and owner of North Star Diving Club, runs through the basic aspects of a quality back jump. The back jump can serve as a great tool for athletes who don’t have much prior diving experience and need a place to begin learning the fundamentals.
Drill Summary: Start with the balls of your feet on the board. Next, bend your knees and make sure your heels point up (the body should form a straight line between the shoulders, hips and heels in this position). Maintain good balance and lift away from the board while also staying tight in your stomach. Use no more than four oscillations, otherwise you may be deducted by the judges.
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One of the most crucial aspects of clearing the bar on the high jump is taking off from the correct location. Gary Pepin, University of Nebraska head track coach, shows you the optimal takeoff locations for both males and females before explaining the body position and angles that lead to great jumps.
Drill Summary: The ideal takeoff position for males and females is different. For females, the distance they should typically jump from is about 18″ to 36″ away from the crossbar. For males, the distance is about 36″ to 60″. The foot plant itself should be even with the standard or up to 18″ inside it. When taking off, look to drive the plant leg flat footed into a position where the rest of the body doesn’t go back down again (the athlete should already be compressed and ready to spring up). Keep the angle of the plant leg as straight as possible and explode up and over the bar.
Two time NCAA Champion and three time All-American at Oklahoma State University, Chris Perry, explains the importance of keeping knees wide as a leg rider. By being physical and maintaining wide knees, wrestlers will keep their opponent from high legging and maintain control on top.
Drill Summary: When breaking the opponent down, bump into them and keep your knees wide while throwing your hips into their back. Make sure to keep your feet running forward and also focus on getting your opponent’s arm over their head.
This video came from Championship Productions’ video “Signature Move Series: Chris Perry’s Punishing Leg Ride Series.” View other world class Wrestling videos!