How to Backset a Volleyball

Start out in a neutral position. Stand with your feet about shoulder width apart or a little wider with your knees slightly bent. Your weight should be distributed evenly throughout the bottoms of your feet so that you can easily move in any direction. Keep your back straight and don't lean one way or the other.

• If you over-commit to moving your body in one direction, you won't be able to switch the trajectory of the ball in reaction to the other team's blockers.

Square up under the ball. When you see the ball coming your way, position yourself directly under it. Run to the ball in a neutral position. When you get close enough, jump under it and place your hips, feet, and shoulders directly facing the spot the ball come down. Make sure your back is facing the direction you want to set the ball.

• You should lift your hands into position at the same time that you square up.
• Make sure your back stays straight. You may have to switch the direction of your set at the last second.

Generate power. Much of the power in your set will be generated from your legs.^[2] Bend your knees when you square up to the ball and straighten them when you release the ball. Try to use the right amount of power for your set. If you're setting up an attacker that is near you, you don't need to use as much force as if you're setting up someone at the other side of the court.

• It may take some time and practice before you can accurately judge how much power to use for each set.

Jump. If you see an opportunity to surprise your opponents, you can jump in the air to set the ball. When you jump, be sure that your back is straight and that you're directly under the ball. By jumping to the ball instead of waiting for it to come to you on the ground, you speed up the offense. Not only do you get the ball faster, but you also make sure the ball doesn't have as far to travel towards the attacker.

Practice making a “J” motion with your arms. Hold the ball in your hands above your forehead as if you just caught it. Pull the ball back and then straighten your arms into the air but keep the ball in your hand. Remember to keep your back straight while you do the drill to train your body to stay in position. You should also synchronize your legs and your arms by straightening them both at the same time.

• Start off doing the drill slow until the movement becomes second nature.
• Do the drill in one solid movement.

Work on catching the ball. Get a partner. Start out in a neutral position facing perpendicular to them. Have them toss you the volleyball and square up under it facing them with your hands ready to catch it.^[3] Catch the volleyball and then toss it back to your partner. Get back into a neutral position and repeat the exercise.

• This drill helps your body get used to squaring up to the ball.
• Make sure that you're touching the ball with both hands at the same time each time you catch it. You don't want to build any bad habits.

Test your release. Get a partner. Hold a volleyball in your hands like you just caught it. Push the ball back and up in a “J” motion and release it into the air. Have your partner watch to make sure your ball is travelling in the right trajectory. The ball should make a half circle in the air behind you. If the ball is traveling diagonally behind you, you're trying to push the ball back and up at the same time and you need to recalibrate your release.

• Do this drill until the ball consistently moves on the right path.