Drop to your ready position as quickly as you can. Legs straight to start, drop your body down into a seated position by bending your knees.

Start by bending your knees with the ball in one hand, stand up and push the ball straight up overhead.

Use your arm swing and momentum to hit the ball. Look forward to where you want to hit the ball.

Start with your hands overhead and on the balls of your feet, drop your body quickly into a seated position READY to move or attack the ball. Drop your feet into a flat stance for the most power.

Press the object overhead to your range of motion, does not need to be totally overhead. Think about pushing the ball directly overhead and keep your arm muscles close to your ears at the top.

Feet flat on the ground, feet underneath hips, keep knees wide as you sit. Start with the ball at your chin as you sit, stand up and press the ball up as you stand.

Keep knees bent, rotate shoulders as you move the ball. Start slow then move faster as you feel more confident with the movement.

Start with your knees bent, push your boy toward where the ball is going. Keep chest and hips facing forward. Advance this movement by leaving the floor (hopping) sideways.

Choose a weight that works for your ability level. Feet placed under hips, toes turned outward slightly, keep feet flat on the ground. Keep in mind: think of sitting down onto a chair.

This exercise works on lower body strength and coordination. This exercise also helps with strengthening the "ready position". Keep knees bend and stay low to the ground. Stay flexible and continue to move.

Always keep an athletic stance to be ready to bump the ball. Soft knee bend to stay ready. Bump as the ball comes to different positions on the body (Center-Right-Left).

Athlete who is bumping keep a soft knee bend to be ready to hit. Shoulders and chest rotated towards where the ball is going.