Novice Video

Expert Video

Stance Phase

• Locate the ball in the air and move to it so that it will come down squarly in front of you
• Place feet about shoulder width apart
• Knees and hips slightly Flexed (athletic stance)
• Keep your arms to the side of your body
• Hyperextend your head back so you can watch the ball as it comes towards you

Preparation Phase

• From the stance phase, you must lean you upper body a bit forward by flexing at the hips
• Begin to bring your chin to your chest by flexing you neck as you keep your eyes on the incoming ball
• Straighten both of you arms and bring them out infront of you
• Supinate your palms toward the sky and lock your hands together allowing the flat part of your forearms to be exposed.
• Ulnar Deiation will occur when locking your hands together

Movement Phase

• From the preparation phase, your knees, hips, and ankles need to extend to exert force through the ball
• Scapular elevation will occuring
• Shoulders slightly flexed while both hands are held together with slight ulnar deviation
• Make sure to keep your eyes on the ball

Follow Through

• From the movement phase, your knees and hips extend a little more
• Shoulders also continue to flex
• Begin to extend your neck so you can keep your eyes on the ball
• Plantar flexion will occur are the ankles in this phase     

Recovery Phase

• From the follow-through phase, your arms return to the side of your body with your hands pronated towards the body
• Make sure you have an athletic stance with your knees and hips slightly flexed
• Extension then occurs at the neck to keep your head up with your eyes on the ball