Of cuz, practice, you have to practice lots. Why? Because unless you are born with quickness and height, the only thing you can do is to get use to the position. Position: You have to know where you are standing and where would be the best place to cover the net. Usually, the best position is keeping your back facing the middle of the net. So the quicker way to learn your positioning, is to use a rope, tie the rope between your body and the middle of the net (rope has to be long enough that you can go out about 8 -10 yd.)Handling: Remember you don't have to catch every ball, cuz you can't (unless the ball is shooting straight at you, or very weak). Make you own decision to push the ball out or to catch it. If facing a hard shot straight, DO NOT use the hand to push it over the net, but instead use your arm. cuz it could break your waists if the shot was too hard.One-on-One: Come out to face the opponent and have to arms open wide to get ready to take a ball in your face (or anyway the opponent shoot) on One-On-One situation. Rushing: Make you own decision, and know the speed of others. If you see the opponent is having trouble in controlling the ball, that's the best time to rush out. Slide all the way to the ground and crouch as soon as you make contact with the ball. Well, I can only tell you this much for start. There is lots of fun excerises you could do as training camp in summer, Join One. And Good Luck, Hope you do when, WOW!! One important thing, always protect your body at all time (Jump with one knee up).

__________________
Yahoo!