Lesson 1

 

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Elbow and Thumb Position

Why are the elbows and thumbs so important in setting?
The elbows and thumbs play a pivotal role in maintaining stability and accuracy during a set.

• Elbow Position: Keep your elbows at a 45-degree angle. This angle ensures stability and prevents overuse of the shoulders.
  • Elbows that are too high or too low can disrupt the wrist’s function and result in inaccurate sets.
  • Drill Tip: Perform repetitive push-and-catch drills at forehead level to train proper elbow positioning.
• Thumb Position:
  • Keep thumbs slightly tilted inward to align with the wrist and hands.
  • Avoid spreading the thumbs too far outward, as this often indicates that the elbows are raised improperly.
  • Proper thumb alignment helps maintain flexibility and control in the wrists.

Hand Placement – The “Elevator” Concept

What does the “three-story” concept in hand positioning mean?
The three-story concept is a visualization technique to help players understand proper hand placement for optimal setting.

1. First Story:
   • Hands are positioned low, often near the chest or lower.
   • Why it’s ineffective: Limits ball control and engages the elbows instead of the wrists.
2. Second Story:
   • Hands are mid-level, around chin height.
   • Why it’s not ideal: It’s a transitional level but does not allow full wrist isolation or control.
3. Third Story:
   • Hands are positioned high, just above the forehead and behind the ball.
   • Why it’s optimal: Enables maximum wrist engagement and precision. Sets from this position are powerful, controlled, and accurate.

By practicing sets at the third story, players develop consistency and avoid common mistakes like dropping their hands too low.

Shoot and Catch Drill

What is the “shoot and catch” drill?
The shoot and catch drill is a foundational exercise designed to build control, precision, and proper hand positioning for setting.

• Step-by-step instructions:
  1. Begin with your hands in the “drop” position (palms up, ready to push).
  2. Push through to the “freeze” position, as though hitting a wall.
  3. Return to the drop position and repeat the motion.
  4. Focus on catching the ball at forehead height each time.

Key Focus Areas:

• Ensure the ball is caught directly at the forehead, not at random positions.
• Develop control in both hands by alternating between one-hand and two-hand drills.

Squat and Set Technique

Why is the squat important for setters?
The squat is crucial for developing explosive power and proper posture during sets, especially when transitioning to jumps.

• How to perform the squat-and-set technique:
  1. Start in a standing position with your weight on your heels.
  2. Lower into a squat, ensuring your toes are slightly pointed outward to align with your knees.
  3. Avoid putting strain on your knees by keeping your heels grounded.
  4. Perform a set while in the squat, then return to standing and repeat.

Pro Tip: When performing squats, always focus on loading your quads and maintaining balance on your heels. This builds strength for jumping and ensures consistent, stable sets.

Lunge and Set Drill

What does the lunge-and-set drill teach players?
This drill trains players to isolate the ball while maintaining balance and proper posture during dynamic movements.

• How to perform the drill:
  1. Begin in a standing position and step into a lunge.
  2. While in the lunge, isolate the ball and perform a set.
  3. Alternate lunges between the right and left legs, ensuring balance on each side.
  4. Focus on keeping your heels grounded and your wrists engaged.

Key Benefit: This drill mimics real-game scenarios where players must set while moving, improving balance and control.

Avoiding Common Mistakes

Why do younger players struggle with high sets?
Many younger players rely on their shoulders instead of their elbows when performing high sets. This creates unnecessary strain and reduces accuracy.

• Correct technique:
  • Use the elbows as a lever to push the ball, not the shoulders.
  • Keep the ball positioned at the forehead and push with controlled wrist motion.

How to prevent head tilting:
Players often tilt their heads too far back during sets, which disrupts balance.

• Key Tip: Keep your chin down and your eyes focused upward to maintain proper posture.