Volleyball arm swing drills are designed to improve the power and force behind your spikes and serves during a volleyball game. Volleyball arm swing drills vary depending on the position you play and the type of shot you are looking to perform. In addition to improving your scoring, the repetition of arm swing drills can help improve your arm strength.
Waitress Technique Drill
This drill is designed to help you perform a partial arm swing while close to the net. Stand a foot or two from the net with your knees slightly bent and arms at your sides. From this position, have a teammate set you the ball close to the net. Once the ball goes up, reach up with your dominant hand, swinging the arm around and pushing the ball down toward the other side of the net. Repeat until fatigued.
Overhead Throw
This offensive drill will help stretch your arms as well as improve your ability to swing your arms. Stand on one side of the net with a partner on the opposite side. Hold a ball over your head with both hands. Bring both arms back and behind your head, swinging your arms forward and tossing the ball over with both hands. As you release, jump slightly off the ground to put more power in your throw. Have your partner throw the ball back, repeating this cycle until fatigued.
Arm Swing Under Net
This arm swing drill is designed to strengthen your arms and underhand rotation. Stand a few feet from the net with a ball in hand and your knees slightly bent. Toss the ball up with two hands. As the ball descends, swing one arm under and around, aiming to hit the ball under and not over the net. Try to hit the ball hard enough to get it to the 10 foot line. Repeat until fatigued.
Distance Arm Swing Drill
This drill is designed to improve your ability to perform an arm swing five feet or more from the net. Stand five feet from the net with your knees slightly bent and arms at your sides. Have a partner hit the ball up and over your head. Once the ball reaches its maximum height, jump with both legs and swing both of your arms around, making contact with the ball at the highest point and hitting it over the net. Repeat this drill until fatigued.
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