Olympic Gold Medalist details secrets to success.

STRETCH FOR SUCCESS

Before you play, please take time to stretch. You should have at least a little sweat running down your back before you start warming up with the ball. Stretching raises your core body temperature and lubricates your joints, preventing injury.

Remember, when you stretch it's important to hold for a count and not bounce. Stretching is a great time to mentally rehearse how you'll perform a skill or execute a game plan. Don't gab! Stretch and visualize your match-point kill.

SEAL THE LINE

The idea behind the three-person block is to instill a helpless, no-way-out feeling in the hitter. To do this, the outside blocker should set up to block the line. Otherwise, a good hitter has an easy out around the three-person block by simply stroking the ball down the line.

Notice how the USA outside blocker has set up to block the line and is pressing back into the court with his right hand higher than his left. The advantage of a three-person block over a two-person block is that you can eliminate the line shot completely but still take away a large portion of the court.

Remember, seal the line and you'll be fine.

TOOL TIME

A weak block makes for an easy tool shot. If you're the blocker and you're out of position, don't reach toward the spiker. Instead, stop and get over the net. This creates three plusses out of a lousy situation.

First, your block will be pressing over the net. Although you won't be fronting the hitter, they may hit it into you.

Second, your defenders will have a clear view of the attack, and that will give them a better chance to make a dig.

Third, you won't get tooled.

CREAM THE SEAM

As you begin your approach for an outside spike, check to see if the middle blocker is arriving late. If so, there will be a seam in the block for you to hit through.

This situation occurs if the middle blocker reaches or jumps for a quick set, or if your setter sets fast to the outside. Use your peripheral vision to keep an eye on the ball and to see if a gap will be left in the block. The seam is a great place to hit because your shot may ricochet through the block and make it next to impossible to dig. Also, many defenses don't put a digger in the seam since they expect the block to cover that area.

SPREAD YOUR FINGERS AND MAKE 'EM RIGID

The blocker in this picture has set up a great block. Her fingers are spread wide, covering as much space as possible. Notice how her pinkies are almost horizontal. Many players make the mistake of blocking with their fingers together. They're afraid of gettting a sprained finger, and they end up looking like they have mittens on.

If you want to play, play all the way. Spread your fingers to block off as much court as possible. A rigid pinky can slow down a vicious spike for your defenders to handle.

Another thing to notice in this picture is the way the blocker has her eye on the ball and is ready to react to the direction of the dink. When she comes down off the block, she'll know which way to go for the ball. Some blockers instinctively shut their eyes when a spiker attacks the ball. You should always keep your eyes open on a dink.