FEET & HANDS
Feet wide apart, hands in front and palms to the ceiling.
Feet should be at least shoulder width apart.
Body position is low and balanced with feet pointing straight ahead.
Arms and shoulders are relaxed.
Shoulders are forward and hips are back.
Hands ahead of head.
Head ahead of shoulders, shoulders ahead of knees, knees ahead of feet.
Hands are inside of knees, and knees are inside of feet.
BODY STILL FOR THE BALL HIT AT YOU
Keep body and feet still while waiting to dig and whenever possible during the dig.
MOVE TO THE BALL AWAY FROM YOU
From the "Feet & Hands" position, step out of this position and chase any ball hit away from you.
20' AND 3'
Dig the ball 20 feet high and 3 feet off the net so that the setter has time to run under it and the team has time to transition.