Setting is very Simple girlfriends! Here I've broken down each part of this fundamental by body part so that you can self check and control each part ...yourself. So even without a coach you can correct or at least reduce your own unforced errors!
FEET
Every volleyball fundamental begins with your feet first. What your feet do will determine how well you do this fundamental.
To begin learning how to set the ball, your feet should be shoulder width apart - not too wide and not too close - but comfortably apart with knees bent slightly. For right handers - in this position slide your right foot 2 inches forward so that it's slightly in front of your left foot. For left handers slide your left foot 2 inches forward. This gives you a better balanced position when you start setting on the run.
MIDSECTION
Now, let's move up to the positioning of your body's midsection.
Whether you are setting from a stationary position (standing still) or when you have to move to set the ball, for your midsection - pretend like you have an iron rod or stick that has been inserted in your back that starts from the top of your neck and ends just at your tail bone. This iron rod won't let you bend over at the waist which means that you can only squat up and down and you are forced to use your legs to get you to the correct position underneath the ball. This is the correct body movement for the set - you must bend your knees to squat underneath the ball as it is in the air then you raise your body out of the squat - simultaneously straightening your legs in order to meet the ball. (One more example- its like sitting in a chair with your hands above your head and having to stand up to meet the ball .
ARMS
Your arms start at your sides slightly bent at your elbows in a 90 degree angle - just like you have them when you run. When the ball is approximately two feet above your head bring both arms up in front of you - as your arms come up - bring them closer together. When your hands are just above chest level your hands should start to come together so that your index fingers are barely touching and they form a triangle with the thumbs of both hands. (photo).
HANDS
The correct hand position for the set is for the palms of both hands to be turned up to the sky. The palms of both hands are slightly "cupped" or rounded so your hands and fingers fit perfectly around the ball. Both forefingers and thumbs of each hand are barely touching each other and they form the shape of a broken triangle which is placed right in the middle of your forehead.
UPPER BODY AND LOWER BODY POSITIONING
How do you know if you have the correct body position in order to set the ball correctly? You can determine this yourself because ideally you want your whole body to be lined up (in a straight line-NOT with your butt sticking out) underneath the ball every time you get ready to set it.Your forehead and your feet will be your guide as to positioning your whole body underneath the ball.
MOVING TO THE BALL QUICKLY
When the ball has reached its highest height it can only come down. Once you determine where the ball will come down and how fast the ball will come down- then you know that's where you, your forehead and your Quick moving feet need to be - directly underneath its path. Then, it's a matter of moving your legs quickly enough to get Your Forehead underneath the ball in order to get in the correct squatted setting position.
One more thing to remember before contacting the ball. Once you've determined where you need to be in order to set - you need to square your shoulders and face the target you are going to set to - BEFORE you contact the ball. If I'm in the front row setting and the ball I want to set is coming from my back court and I know that I need to set my hitter who is in the front row with me I
1. identify where the ball is going to come down
2. then quickly move my feet to get underneath the ball and
3. then I face exactly where I want to set so that all my force and energy is concentrated (in a straight line) on getting the ball to my target BEFORE
4. I set the ball. (No twisting or setting sideways WHILE contacting the ball. Face your target BEFORE contacting the ball!)
CONTACTING THE BALL
Once the ball is within reach of your hands - you will lower your body into the squatted position by bending your knees down to almost a 45 degree angle. Which means you feel like you are about to sit down in a chair. Don't forget that your right foot should be about two inches in front of your left foot if you're right handed and vice versa if you are left handed.
Once the ball is in your "triangle" you come out of your squat by straightening your legs and directing the ball straight back up into the air in the direction you are facing. Since you have already squared up and faced your intended target your arms and shoulders should follow through straight up staying in line with your body. When you've finished your set STOP and hold your position to make sure that your arms are fully extended ABOVE Your FOREHEAD and your hands are only 1-2 inches apart from each other still in the shape of a loose triangle. Your palms are still facing upwards toward the sky NO breaking or flexing of your wrists! Your fingers should still finish in the shape of a "broken" triangle.This is your finishing position for every set you make. Check your finishing position if your sets aren't getting where you want them to go.
SELF Check
If your arms are fully extended but finish in front of your nose Your sets will be too low for your hitter to hit.
If your arms finish on top of your head or behind your forehead your sets will likely finish right where you are standing which makes it difficult for anyone else to hit or pass.
Where is your body facing? Where are your arms once you've finished setting the ball? Is your butt sticking out?
This is why its important to use your forehead as your guide for correct body position.You will be able to tell by yourself whether you are setting the ball correctly.
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