If you’re involved in volleyball, you’ve likely heard the term “hitting under the ball“. Even players new to the sport will hear coaches say, “Don’t hit under the ball!” But how many athletes truly understand what that means? And how many coaches can clearly explain why it’s so bad?
This article aims to answer those questions by breaking down the concept of hitting “under the ball” and revealing the serious, long-term consequences it can have on a player’s career.
What Does It Mean to Hit “Under the Ball”?
Let’s define what hitting “under the ball” really means in volleyball.
Hitting “Under the Ball”: This is when a hitter contacts the ball directly above their head or, worse, behind their head.
The optimal point of contact is what’s known as the “zero position.” This is the most stable position for the shoulder, where the scapular spine and humerus are perfectly aligned. A simple way to visualize this is to imagine the position of your shoulders when you clasp your hands behind your head.
Now, let’s explore why hitting from an “under the ball” position is so problematic.
The 3 Major Consequences of Hitting “Under the Ball”
Understanding the negative impacts of this habit is crucial for breaking it. The consequences aren’t just minor or temporary—they can be career-shortening.
1. It Narrows Your Vision and Slows Your Decision-Making
Imagine you’re about to spike. As you raise your dominant arm high over your head to hit the ball, can you simultaneously see your fingertips and the entire court in front of you?
Of course not.
Hitting “under the ball” means you are either contacting the ball blindly, relying on instinct alone, or completely forfeiting your ability to see the opponent’s side of the court. Without proper vision, you can’t anticipate the block or see the defense, making it nearly impossible to place the ball effectively.
2. It Cuts Your Spiking Power in Half
The zero position is where you generate the most power with the least amount of effort. Think about a baseball pitcher’s motion. At what point do they release the ball to generate maximum velocity? They certainly don’t release it from behind their head. The release point is naturally closer to the zero position.
A volleyball spike is the same. Hitting the ball in the zero position is the most energy-efficient way to generate maximum force. However, spiking is far more complex than a baseball throw—you have to jump, approach a toss that isn’t always perfect, and contact the ball in mid-air. This makes hitting from the zero position incredibly difficult.
When a player hits “under the ball,” they’re not even coming close to their maximum spiking power. Elite hitters are masters at consistently creating situations that allow them to hit from the zero position.
3. It Causes Serious, Long-Term Injuries
What happens if hitting “under the ball” becomes a player’s standard hitting position? It’s a terrifying prospect. Not only does it limit a player’s hitting power, but it also places unnecessary stress on their body, leading to chronic shoulder and joint problems. This constant strain can shorten a player’s career and lead to pain long after they’ve stopped playing.
Why the Right Terminology Matters
The phrase hitting “under the ball” is something every coach uses and every player hears. But how many of us truly think about and understand its meaning?
This is a critical question.
Coaches must review their terminology and be prepared to clearly explain its meaning to their athletes. And players shouldn’t just respond with “yes, understood.” They should take the time to truly grasp the meaning of what their coach is saying. When a player doesn’t understand something, they should ask questions and form their own hypotheses to discuss with the coach.
When coaches and players achieve this high level of communication, the practice court becomes a space for mutual growth. It’s not about one-way instructions but a dynamic dialogue that leads to true player development.
