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06:27查看AI文稿AI文稿what's up youtube？ this is coach donnie with elevate yourself dot org in this video， we'll talk about how to dive when you're pursuing a volleyball and trying to pass it and this video was suggested by donkkis thank you for this video suggestion before you learn how to dive please make sure you watch this video up here to learn how to pass a ball with your platform first， when you're diving for a volleyball is very important first to take a few steps with your feet most common mistake that people make is when they dive they fall to the floor without moving their feet when they can easily take one step to the ball or two steps and they end up doing this so it's best to take one or two steps before you dive once you get your feet to the ball now you want to make sure you step to the side of the ball and drop your torso in between your knees the second， common mistake that people make is they dive with their knee into the ground and as a result they end up hitting their knee on the floor you need a step to the side to make room for your upper body to get low so here's the difference if i step to the side of the ball， i can drop by and waste under the ball you see how low i can get to the floor if i step behind the ball， my knees in the way and i can't pass effective they can't get low enough another reason why you want to step to the side of the ball with my knee？ is when i'm diving it helps me push my knee out to the side so i'm not going to bang my knee into the floor and this is what it looks like from this angle so i step to the side of the ball pass and you see i'm pushing my knee out to the side once again step pass push my knee out to the side if i don't do that then i will hit my knee into the floor， which is very painful now i'm going to show you what the move looks like without the ball and it's important to practice this before you actually pass with the ball like step to the side and get low at the same time you see how my upper body is trying to get below my knee and i pass the ball forward not downward so i want to pass under the ball once i pass the ball i cushion with my palms i land on my stomach and then i push off my hands all together the movement looks like this it's important to dive on your stomach because that's the softer part of your body versus hitting your hips or your chest or your knees once you practice that diagram movement without the ball consistently and you can do it fluidly you want to do it with the running start to make it more game light and this is what that looks like once you can perform it with the running start now we'll start to transition into adding the ball here's a great drill to practice spacing with the ball when you're diving because if you're too far away， you won't touch it if you're too close to it， you can't control it so you need to make sure you have the proper distance when you're diving i stepped to the side drop my weight grab the ball with two hands as if i'm passing then i toss the ball up push in slide i'm gonna do the movement a little bit faster now i start one two steps behind them all step to the side the progression is the same as before once you feel comfortable doing it one step away that you want to try to do with the running start notice that when i'm diving i try to get as low to the ground first before i dive if you try to dive from a standing position， you will hit the ground either hit your chin or hit your chest into the floor it's going to be very painful so it's very important that you have to get as low as possible and then dive forward not downward that's why you want to brace your landing with your hands first and then push off and land on your stomach to help cushion the landing and to help you prevent injury last time you're gonna have somebody actually toss it for you and then want to toss it below the bottom of the net to force you to dive through and make sure you always try to pass the ball with two hands first before resort into one on that's better so that's how you safely and effectively die for a volleyball please try this technique in your volleyball games and practices and let me know in the comments below if it has helped improve your digging， thanks so much for watching this video if you have any other suggestions regarding volleyball athletic training or fitness， please leave them in the comments below otherwise i'll see you guys in the next video，
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