Plonjon Technique

Diving is an important skill to master when hitting the court. Learning the proper technique for diving will make you a strong defender and teach you how to protect yourself from injury.

Step 1: Take 1 to 2 steps. A common mistake people experience when diving is not moving their feet and diving from a stagnant position.

Step 2: Step to the side into a deep lunge position and drop your torso to your knees. This position will help you avoid hitting one knee to the court.

Step 3: Once you’re in your deep side lunge position and dropping lower, get your hands out in front of you so you’re ready to get under the ball and make the pass.

Step 4: After you make the pass, your hands should drop to the ground to brace for impact. Use the palms of your hands to cushion the dive as you make contact with the ground.

Step 5: Now that your hands are on the ground, your torso will follow. Once your torso lands softly on the court, use your hands to push yourself forward in a diving motion, like a penguin sliding on the snow.

Practice this technique without the ball until you get comfortable with the movement. Once you feel comfortable with this movement, place a ball on the ground and practice diving towards it. This drill will allow you to practice how far you will need to dive to get to the ball.

This technique will help you avoid landing on your knees and make your dives more comfortable. Remember this technique is all about preventing injury, so be sure to get as low to the ground as possible before diving!