How to Dive Dig in Sand Volleyball

"Playing volleyball in soft sand makes chasing balls more difficult than on an indoor court," says Rob Heidger, pro beach volleyball player. "For that reason, you have to know where the ball is headed and react early to get there first."

Instructions

Difficulty: Easy

Things You’ll Need:

• Volleyballs

1. Get in a balanced athletic position, with your knees bent and a low center of gravity.
2. Focus on, or get "clued into," the hitter.
3. React quickly to the ball.
4. Take two or three explosive steps toward the ball.
5. Time your dig so that your arms are under the ball before it hits the sand.
6. Dig the ball up high so that your partner has time to come in and set you.
7. Rise to your feet quickly and ready yourself to hammer the set.

Tips & Warnings

• "Quickness is essential when you're chasing down shots, so train with drills that enhance your reaction time and court speed," says Heidger.
• Side shuffle in the sand, moving from one side of the court to the other. Keep your head up as if you were tracking a ball.
• Sprint 10 yards straight forward in the sand, then stop and regain your ready position and repeat the sprint.
• Heidger and his teammate, Kevin Wong, are the top-ranked U.S. men's doubles team in beach volleyball. They competed together in the 2000 Summer Olympics in Sydney, Australia.