Page 24 - volleyball.book

Forearm exercise in volleyball

Step-by-Step Guide to the Forearm Pass (Bump) Step 1: Ready Position - Stand
with Feet Apart: Position your feet shoulder-width apart, knees slightly bent, and
weight on the balls of your feet. - Arms in Front: Keep your arms in front of you,
relaxed and slightly bent at the elbows. Step 2: Forming the Platform - Join Your
Hands: Place one hand on top of the other, with your thumbs aligned and extended.
This creates a solid platform. - Keep Your Wrists Firm: Lock your wrists and keep
your arms straight, but not rigid. Your forearms should be parallel to the ground.
Step 3: Tracking the Ball - Watch the Ball: Keep your eyes on the ball as it
approaches. Position yourself to get into the path of the ball. Step 4: Move to the
Ball - Step Toward the Ball: Move your feet to position your body in line with the
incoming ball. Use small, quick steps to adjust your position. Step 5: Contact -
Bump the Ball: As the ball approaches, extend your arms forward and make contact
with your forearms, just above the wrists. - Use your Legs: Bend your knees slightly
and use your legs to help lift the ball, transferring upward momentum. Step 6:
Follow Through - Direct the Ball: Aim where you want the ball to go by angling
your forearms slightly. Follow through with your arms, keeping them extended in
the direction of your target. Step 7: Recovery - Get Ready for the Next Play: After
the pass, quickly return to a ready position to prepare for the next action. Tips for
Success - Stay Low: Keep your body low to the ground for better balance and
control. - Practice Timing: Work on your timing for making contact with the ball
to ensure a clean pass. - Communicate: Always call for the ball to let your
teammates know you are ready to make a play. By following these steps and
practicing regularly, you can improve your forearm passing skills in volleyball!

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