The right ready position is the base for every reception and defence. How to stand, load and move correctly — explained step by step.
## Introduction The honest answer first: the ready position is low and active — feet hip-width, knees clearly bent, weight on the balls of the feet, arms loose in front of the body. It's not cosmetic but the starting block for every reception and defence: from a low, loaded position you react faster and can push off in any direction, instead of reaching for the ball with a straight arm. Sounds trivial, but it's the most common difference between "can't reach it" and "easily on it". The best part: the stance is pure practice. You learn it fastest by first repeating it until it sits, then varying it under time pressure. That's exactly how we build it.
## What you need - Some space and a non-slip surface (court shoes with grip) - Optionally a mirror or phone camera for self-checking - Optionally a ball and a wall to link with reception - A few minutes — the ready position is best drilled briefly every day
## Step by step ### 1. The foot position Set your feet about hip-width apart, one foot minimally ahead of the other (slight stride). Weight sits on the balls of the feet, not the heels — the heels only lightly touch the floor. That way you're instantly ready to push off and don't tip backward.
### 2. Bend knees and hips Bend your knees and push your hips slightly back, the upper body leaning a bit forward. Think of the posture you'd make a small jump from. This low centre of gravity is the core: it makes you fast and stable at once.
### 3. Keep arms ready Arms stay loose in front of the body, hands open and in your field of view — not yet locked into the bump platform, but ready to react. That way you can decide at the last moment whether to bump (low, hard ball) or set (high, calm ball).
### 4. Movement from the stance The ready position isn't a freeze-frame. Move under the ball with small, fast steps, get your body behind the ball and play it in front of you. Key rule: after every contact return immediately to the low ready position — ball power comes from extending the legs, not the arm.
### 5. Automate it Drill the stance blocked first: take it, hold it, release it 10 to 15 times deliberately. Then add time pressure — someone calls a direction, you push off. Only when varied does the stance become match-proof.
## Common mistakes - Standing upright and stiff → slow reaction. Fix: bend the knees, weight on the balls of the feet. - Weight on the heels → you tip back and can't move forward. Fix: load the balls of the feet. - Arms already locked together → you're committed to bumping. Fix: hands open until the last moment. - Standing still instead of moving the feet → you reach with a straight arm. Fix: small steps to the ball.
## Safety notes - Warm up briefly before intense reaction drills (mobilise legs, hips, ankles). - Ensure non-slip grip — fast direction changes from the low stance are the classic sprain situation. - The low posture loads the thighs; increase the duration slowly if it's unfamiliar. - Keep knees over the toes when pushing off, don't let them cave inward.
## Pro tip Drill the ready position with a simple reaction game: a partner (or an app) calls "left", "right", "forward", "back", and you push off in that direction from the low position and return. Ten minutes of that beats hours of static holding — because in a match it's not the pretty freeze-frame that counts but how fast you're on the ball out of the stance (practical experience).
## FAQ ### What is the correct ready position in volleyball? A low, active posture: feet about hip-width and slightly staggered, knees clearly bent, weight on the balls of the feet, hips back, upper body leaning slightly forward, arms loose and ready in front of the body. From this position you can push off quickly in any direction and get your body behind the ball, instead of reaching for it.
### Why is the ready position so important? Because it determines your reaction time. From a low, loaded position you reach the ball much faster and can receive under control. Standing upright and stiff reacts slower and reaches with a straight arm — that costs precision. The power for reception also comes from extending the legs, which only works from the bent stance.
### How do I move from the ready position to the ball? With small, fast steps, not one big lunge. The goal is to get your body behind the ball and play it in front of you. After every contact you return immediately to the low ready position to be set for the next ball. Footwork beats a long arm — always.
### How do I best practise the ready position alone? Take the posture deliberately, hold it briefly and release — 10 to 15 clean reps. Then add reaction: push off in a direction on a call or signal and return. Only this varied practice under time pressure makes the stance match-proof; static holding alone isn't enough.
Volleyball: First Steps and Exercises