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How to Improve your Dig feat. Rachael Adams | Olympians' Tips
R
Rachael Adams • Olympic Games
Olympic Medalist & Team USA Volleyball Player
Session Overview
Olympic medalist Rachael Adams shares her step-by-step guide to improving your defensive dig in this official Olympic Games tutorial. She demonstrates how to establish a balanced athletic stance with weight forward on the toes, lock the hands and wrists together with palms up, and angle the forearm platform upward to absorb fast-moving spikes.
Core Biomechanical & Tactical Principles
- Start in a low, balanced athletic stance with knees bent and weight slightly forward on the balls of your feet
- Join your hands palms-up with thumbs parallel and point your thumbs downward to create a flat, locked forearm platform
- Absorb the force of fast-moving spikes by angling your platform upward toward the center of the court rather than swinging your arms
Verbal Coaching Cues for Practice:
"Weight forward on the balls of your feet""Thumbs together and pointed down""Absorb the spike—don't swing at it"
Why Recommended for Coaches:
A clear, concise demonstration of fundamental defensive stance and platform mechanics taught by an Olympic medalist.
Up NextPassing FUNDAMENTALS - How to PASS Volleyball Tutorial (part 1/6)
ContinueKey Coaching Cues
"Weight forward on the balls of your feet"
"Thumbs together and pointed down"
"Absorb the spike—don't swing at it"
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