I previously posted the first of a sequence of pieces on setter training. This was in response to an email I received asking me to share my views. In this post I want to talk about something I really got focused on during my days coaching at Brown. That is weight transfer.
Particularly on the women’s side, I see a lot of players do a knee bend and then upward extension through the ball when they set. I can see where this probably comes from small, young players not having the strength to set the ball high and/or far with arms and wrists. They then use their legs to provide added power. That’s all fine and good for a 14-year-old. To my mind it is not so good for physically mature players.
The other thing I see a lot among setters of both genders is the rear end going backwards. They have a piking motion when they set. Some go so far as to falling backwards. Sometimes this is a function of movement to the ball. Quite a bit of the time, though, it’s simply bad mechanics which come out when a player wants to push the ball a long way. They don’t realize that having their weight go backwards – which is what’s happening when they pike – takes power away from their sets.
My preference is to see a player do a simple back-to-front weight transfer through the hips. The weight starts mainly on the back leg (should be the left when facing the OH target). It then shifts to the front leg while executing the set. The hips move forward, but on a level plane (horizontal rather than vertical shift).
There are several reasons for preferring this to the often-taught bend-and-extend method.
- The back-to-front transfer shifts weight toward the target rather than upwards, making it easier to set over distance, with more accuracy (because weight is going through the ball toward target), and at a quicker tempo.
- The player stays in a consistent plane when addressing the ball which is better from a visual perspective.
- The player stays tall, which speeds up the offense.
- Bending the knees to set a higher ball tips off the block
- Shifting the hips forward through the set also clears them for smoother back-setting.
Players will be surprised at how much smoother things feel using this simple weight transfer rather than bend-and-extend or piking. I’m not the only one who focuses on it either. As I mentioned in my Getting validation post, I observed the USC assistant coach working their setters on the same thing.
And yes, the back-to-front weight transfer applies to jump setting as well. If you have your setter jump slightly forward rather than straight up it serves the same purpose as transferring their weight from back foot to front foot does while standing.
6 Steps to Better Practices - Free Guide
Subscribe to my weekly newsletter today and get this free guide to making your practices the best, along with loads more coaching tips and information.