Exercise: dive and roll defending

In this video, you're going to practice diving and rolling when defending

You'll need a floor mat and a partner

To simulate this defensive situation, here are two steps to follow: diving and rolling, then returning the ball

Firstly, diving and rolling

Place a rectangular floor mat on the floor

Sit down at one end of the mat

Spread out your arms parallel to the floor, tilt your head towards one shoulder, for example, to the right.

Do a backwards roll onto the mat, supporting yourself with your arms and the left shoulder blade

Try a series of 10 rolls on one side, then on the other.

Then stand around 1.5-2m from one edge of the mat

Move sideways towards the mat with a couple of side-steps

Bend your legs and approach the mat and lower yourself towards the floor, absorb the impact of your body falling onto the floor, and control the power of your sideways jump.

Jump so that you slide along the mat, stretching out your body and supporting yourself with your outstretched arm closest to the net.

Try 5 slides on either side

Then put the two steps together

Move sideways, dive and roll onto the shoulder nearest the mat then onto the upper back

Try 5 rolls on either side

Secondly, returning the ball

Position yourself as before

Your partner throws the ball 1m from the floor over the mat

Jump and dive, returning the ball with one hand, then roll

Make sure you jump with enough speed to be able to stand back up after you've rolled over.

Try 5 dive and rolls on both sides

Once you've mastered this step, remove the mat and try the technique directly onto the floor

Over to you!