Great drill and its progressions for spiking without any equipment! I made this drill a couple years ago and have been gradually improving it. Since then I've seen it all over social media and that's great to see but some times I think it's not represented the best! I also got a lot of beef with the same side leg being up when I posted the original about a year ago, so tomorrow I'll be posting a quick explanation. This has 4 progressions, each progressing in separation and specifity demand, getting closer and closer to true spiking. The wall acts as a reference to guide your arm and torso, which makes you self organize into the reverse s curve. But it needs to be done well. There are a lot of ways this can go wrong, but if you try to spike and your elbow hits the wall, there's a big chance the pattern is off. We want the torso and elbow to come up and around, not sideways and forward. So having the wall there can clean up some technique issues. It also helps you focus on what it feels like to separate the torso from the hip and arm, and use the different parts of the sequence separately. That's why we have the short kneeling and same side leg up progressions. Then we make it more specific and harder to keep the separation in the next progressions. This is one of the best drills you can do for spiking technique especially if you don't have a ball or partner, but we also need to eventually apply it into the actual spike, standing airborne spikes, shadow spikes, and progressing into airborne spikes. This progression will be in Spiking Power 👊 A lot to it but hope this helps. Keep going everyone! Bit by bit. #volleyball #volleyballtraining #volleyballworkouts #volleyballdrills #vball #mizunovolleyball #volleyballplayer #volleyballscience - @cameronperformance