Overhead technique: footwork and body rotation

What this lesson covers

The transition from the net position to an overhead shot relies on a three-step movement sequence. The first step involves opening the hips toward the incoming lob, with the degree of rotation depending on the ball's trajectory. As the player moves, the hands must accompany the body to maintain coordination and fluidity. The second step focuses on positioning the body to face the back of the court, while the third step establishes the base for the final rotation. During the strike, 90 percent of the body weight remains on the back foot before transferring forward through the impact zone.

Maintaining the elbow at or above shoulder height is necessary to ensure a proper swing path, as a lower elbow position forces the arm outward. The non-dominant hand reaches toward the ball to facilitate shoulder rotation and create space for a clean strike. The swing should remain continuous and fluid, allowing the arm to finish the motion naturally without abrupt stops. Visualizing the impact point as a chest-level target helps in calculating the ball's arrival, similar to controlling a ball in soccer. This approach allows players to choose between a bandeja, vibora, or rulo based on the final contact point relative to the body.