Hitting Help

Question
Hey there! I have been playing volleyball ever since i could walk! It's my passion. I have two questions for you, #1, The only thing i have trouble on is hitting. When ever i hit, it goes straight back to the wall. It doesn't go down or anything. And #2, I have a knee injury that keeps me from playing any sports or anything physical, other than walking, temporarily. Since i can't do anything physical i have gotten pretty out of shape. When i get better, what training exercises could i do to get back in shape fast? Also, Is there anything i could do while I'm hurt, that i could practice my hitting?
Thanks Very much,
Meagan<3

Answer
Meagan,

Its hard for me to answer the first question because I don't know how tall you are or how high you jump.  If you are getting over the net and you are hitting to the wall you need to get on top of the ball (so that your hand is 3/4 or so over the ball) and get a good wrist snap.  A good drill is to use tennis ball, make an approach and throw the tennis ball onto the court.  This simulates the attacking motion and it will give you an idea on what to do when you hit the ball.  If you are below the net when you swing  you need a set that is off the net and you need to really get a good wrist snap.  Practice hitting the ball easier and when you are more consistent putting the ball into play hit it harder.  It is better to hit it easy where the defense isn't than hit it hard out of bounds.

To get into shape you should run or ride a bike.  You can lift weights now while you wait to heal and you may even be able to ride a stationary bike (ask your doctor first).  Walking is also better than nothing......so walk.

Hope you get better soon,
Steve