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MIStruggling to scoop balls that are just out of your reach? Corkscrew diving can help.
Corkscrew dives are a useful skill to keep in your back pocket for digging shots or short serves. When done right, your body’s twisting motion provides two built-in benefits…
1. An effortless upward force to the ball
2. Using the full length of your body
You don’t have to be that fast. You just have to be somewhat mobile in hip extension, adductor lengthening, knee flexion, and hip external rotation. Many people are shocked at how far they can go to scoop a ball once they improve these ranges of motion.
How can you gain the mobility? 3–5x/week of…
1. 3x5 reps World’s Greatest Stretch each leg for hip extension and adductors
2. 3x20 reps Alternating Pigeon Stretch each leg for hip external rotation
3. 3x30 s Couch Stretch each leg for knee flexion
I recommend using “contract/relax” stretching whenever possible for faster results. Contract for 10 seconds against the stretch, relax deeper into it for 10 seconds. Repeat. I do it for warmups and at night.
Want more volleyball training tips from me? Follow the link in my bio to book a free call.
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@milespartain
