How to Dive and Sprawl in Volleyball

To dive or sprawl safely, play the ball first, then go to the floor in a controlled way: lower your body close to the ground, reach with your arm or arms, and land on your hands and slide on your chest and thigh rather than crashing on your knees or elbows. Learn it in steps, starting from your knees on a soft floor and moving to full speed only when each step feels easy. Knee pads protect you when you go down, but good technique keeps you from getting hurt.

Learn in

5 progressive steps

Protection

Knee pads; floor technique matters more

Rule of thumb

Get low before you go to the floor

Pancake

Legal if the ball bounces off the back of your hand

Health note: General information, not medical advice. Young athletes should train under a qualified coach, and anyone with pain or an injury should see a doctor or physical therapist.

For digging technique and reading the attack, see the digging guide. This page teaches the floor moves step by step.

Before you start

• Wear knee pads and a shirt you can slide in. Long sleeves help on a dry gym floor.
• Practice on a clean wood or sport floor, or on mats. Not on concrete or carpet.
• Warm up fully first (warm-up), including wrists and shoulders.
• Go slowly. Each step should feel easy before you speed it up.
• Choosing pads: knee pads.

Safety: Learn floor moves step by step on a safe surface, wear knee pads, keep your chin off the floor and land on your hands, chest and thigh, never knees first. See common injuries and warm-up.

Step 1: The low step (no floor contact)

Most "dives" can be avoided by getting lower and wider with your feet.

• From ready position, take a long, low step toward the ball, front knee bent over your toes.
• Reach your platform out to the ball while staying on your feet.
• Repeat 10 times to each side. This is the base for every floor move.

Step 2: The sit-and-roll (collapse dig)

For balls just out of reach to the side or low in front of you.

• From the long low step, play the ball, then sit down close to your heel, as if sitting into a low chair.
• Roll back onto your backside and back, letting your momentum carry you. Keep your chin tucked.
• Roll to the side and get back on your feet.
• Practice from a crouch first, then from a step, then with a tossed ball.

Step 3: The sprawl from the knees

For balls low and in front of you.

• Kneel on your pads. Fall forward slowly, catching yourself with both hands about shoulder width.
• Bend your elbows to absorb the landing, then slide forward on your chest and stomach.
• Keep your head up and chin off the floor. Turn your head slightly if needed.
• Next: one-hand reach. Extend one arm forward as if playing the ball, catch yourself with the other hand, and slide on your chest and the thigh on the reaching side.
• 5 to 10 reps, slow and quiet.

Step 4: The sprawl from standing

• Start in a low ready position. Take one long, low step toward the ball.
• Keep lowering as you reach, so your chest is close to the floor before you leave your feet.
• Play the ball with one or both arms, catch yourself with your hands, and slide on your chest and thigh.
• Push back up to your feet quickly.
• Progress: walk-through, then half speed, then a partner tosses just out of reach.

Step 5: The pancake and extension dive

Pancake: for a ball about to hit the floor that you can't get your arm under.

• Slide your hand flat on the floor, palm down, under the ball.
• The ball bounces off the back of your hand. It's legal as long as the ball isn't caught.
• Practice from the knees first, with a partner dropping a ball beside you.

Extension dive: for older, experienced players only, once sprawling is easy.

• From a low position, push off your front foot toward the ball.
• Play the ball with one or both arms, land on your hands, lower the chest with bent elbows and slide on your chest and stomach, legs bent up behind you.
• Never land on straight arms, your knees or your chin.

Common problems

Practice plan (10 minutes, after warm-up)

1. Low steps: 10 per side.
2. Sit-and-roll: 5 per side.
3. Sprawls from knees: 5 two-hand, 5 one-hand per side.
4. Sprawls from standing, half speed: 5 per side.
5. Partner toss: 5 balls just out of reach. Play the ball first, then go to the floor.

Coaches: teach floor moves on mats or a clean floor early in practice when players are fresh, not at the end when they're tired.

Deep dive: why getting low comes before going down

The higher you are when you leave your feet, the farther you fall and the harder you land. A player who drops their hips and takes a long, low step is already close to the floor, so a sprawl becomes a short, controlled slide instead of a crash. Getting low also gives you more time on your feet, and many balls that look like they need a dive can be played with a good low step. That's why every progression starts there.

Frequently asked questions