I am 17 yrs old 5 feet 9 inch i am new to volleyball. I can't receive well also i fear when the ball come towards me thinking whether i could pass it nicely or not and this thinking makes me miss the ball also thought of not playing upto my friends expectations make me play more bad. I need help regarding that and also tips for smooth passes and practices to do at home. --- Thank you

Using the trap bar for squats has been a go to workout for me this off season. This movement perfectly simulates the kind of squat position you get into during a block in beach volleyball. If you have never done these before start light and focus on form. Act like you’re sitting back on a chair and hinge at the hips. For maximum benefit try to explode up as you stand. It sounds silly but I imagine going up for a block every single rep and it really makes a difference in my intensity!!