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How To ONE ARM DIG - Volleyball Tutorial
C
Coach Donny • Elevate Yourself
Elevate Yourself Founder & Collegiate Coach
Session Overview
Coach Donny teaches when and how to execute a one-arm dig when a spiked ball or tip is too far outside your reach to form a two-arm platform. The tutorial covers lunging footwork, locking the elbow, rotating the forearm or fist surface toward the middle of the court, and avoiding wild upward swings.
Core Biomechanical & Tactical Principles
- Always prioritize a two-arm platform when possible, reserving the one-arm dig strictly for balls outside your lunge radius
- Lock your elbow and rotate your inner forearm toward the target rather than swinging your arm wildly at the ball
- Get your shoulder and contact point underneath the ball to pop it vertically into the middle of the court for a teammate
Verbal Coaching Cues for Practice:
"Lunge low and lock the elbow""Angle your single forearm to the middle""Hold the surface—don't swing your arm"
Why Recommended for Coaches:
Teaches defenders how to turn desperation one-arm reaches into controlled, vertical pop-ups that stay on their own side of the net.
Up NextVolleyball tips: Passing techniques with John Speraw
ContinueKey Coaching Cues
"Lunge low and lock the elbow"
"Angle your single forearm to the middle"
"Hold the surface—don't swing your arm"
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