The pancake in volleyball is often the last resort to save a ball from hitting the ground. But how do you perform a good pancake and when? And what are effective drills to practice your pancake? Read this blog to find out! At the bottom of this blog, you’ll find pancake volleyball drills.

What is the pancake?

The pancake is a defensive technique in volleyball where a player saves the ball from the ground by laying their hand flat on the floor. The ball bounces off the palm instead of hitting the ground directly, allowing the play to continue. It’s an ultimate rescue technique, often used in situations where a regular dive or pass is no longer possible.

Although the pancake is often a last resort, it can be an incredibly effective tool in defense. It requires speed, precision, and a good amount of courage to throw yourself to the ground to save a point.

How do you do the pancake?

Executing the pancake is a combination of technique and timing. Here are the steps to master this move:

Anticipate the ball
To perform a pancake, you must quickly assess where the ball is headed. This requires sharp reflexes and good positioning.
Dive towards the ball
When you see the ball coming low and fast, make a quick dive forward. Ensure your body gets as close to the ground as possible without losing control.
Hand flat on the floor
As you dive, fully extend one hand and place it flat on the floor with your palm facing up. This is the “pancake” position.
Contact with the ball
The goal is for the ball to bounce directly off your palm. This prevents it from touching the ground and keeps the play alive. Make firm contact without pulling your hand away.
Safe landing
To avoid injuries, it’s crucial to land in a controlled manner. Use your other arm and legs to absorb the impact and quickly get up for the next play.

Tips for practicing the pancake

Improve your reflexes: Practice drills where you must react quickly to unexpected balls.
Focus on positioning: Start with low-speed balls to get used to the motion before progressing to faster, more challenging balls.
Use protection: Wearing knee pads during practice is advisable to avoid injuries.
Collaborate: Have a teammate hit balls at varying heights and speeds to simulate realistic scenarios.

Pancake volleybal drills

At VolleyballXL, you’ll find a wide range of exercises to train your pancake. Whether you want to practice alone or train in a group, there are options for everyone. The exercises range from simple drills for beginners to challenging sessions for avansert players. With clear instructions and varying difficulty levels, you can gradually build your technique and confidence. Check out the volleyball øvelser on our website and take your defense to the next level!