Many girls volleyball players don't know how to use the "Pepper" warm up drill as a way to improve their volleyball game. This article illustrates five ways elite women players use "Pepper" as a way to play better volleyball.

1. Use Pepper to improve ball control, first and foremost.

2. Use Pepper to improve serve receive technique.

In girl's volleyball, Pepper is the number one way for indoor players to improve their ball control, if they know how to do it. Players have to be aware of why they are peppering in the first place. If not, then it just becomes a way to raise body temperature.

a. When setting the volleyball, players should be working on form and technique.

The Goal: To have the volleyball go right to the player's pepper partner without them taking more than one step in any direction to chase the ball.

b. When passing the ball back, concentration should be on using excellent form for serve receive and free ball passing – especially now since this is an easy ball.

The Goal: There are two goals. First, to pass or bump the ball high enough so the player can hit the ball right back without taking more than one step. Second, bump setting practice for accuracy so each and every ball goes right back to above the hitter's extended hitting arm.

c. Players hitting should be at a controlled 1/2- to 3/4-speed down ball right to their partner. In this instance, this is a controlled situation in which to practice the finer points of each player's arm-swing. Player's should concentrate on "reaching" -- raising their elbow and hitting high – while controlling the ball speed. Players should not hit by their ear just because there's no net! Hitting low in Pepper means the player hits low during hitting warm ups and then in the game. Trust me-it all transfers. Each player's body is recording every movement they make it do, so they should pledge to themselves to do the movements right.

The Goal: To hit the spot being aimed at, which in Pepper is right to their partner so that they don't have to move more than one step, unless the player hitting chooses to mix up their attack and include a tip to their partner. This is highly recommended after player's have improved their ball control.

d. Players digging should focus on being down in their defensive position before the ball is hit, meaning by the time the player's partner makes contact. Because Pepper partners are relatively close together, they will automatically be developing quick reflexes. Here is where player's practice combining quick reflex with ball control. React quickly, then control the ball. React quickly then c-o-n-t-r-o-l the ball.

The Goal: Learning to absorb a hard hit ball at a close distance and delivering that ball (softly, gently people) in control to your partner, without making them move more than one step. Fight to maintain control of the ball.

3. Use  Pepper to increase a player's range in defense.

Advanced girl's volleyball players can challenge their partners (both players need to agree to make the drill work) by tipping the ball further and further out of reach. The more of this type of hit is made, the more players will get in the game. It all transfers. Another variations is by hitting a 1/2- to 3/4-speed down ball a foot or two to the right or left of the defender. This will increase a player's range of harder hit defensive balls that a player can dig up around themselves.

4. Use Pepper to help players narrow their focus and increase concentration.

In girls volleyball games, Pepper warm ups often take place in a crowded environment. Either with 25 teammates side-by-side, or near the net divider that separates the volleyball courts in a tournament, with fans walking up and down the aisles and all of the activity taking place at the team benches. Believe it or not, this is a great practice opportunity, as it narrows a player's focus and concentration so that it doesn't matter what happens around them. The world can come to an end, but the player's focus is only on the volleyball.

5. Use Pepper to increase reactions and reduce fear of the ball.

As a player's ball control gets better, then each Pepper partner should agree to challenge each other to make each other better players. When they get to the point where they are exchanging 10-12 pass, set, hit combinations in a row, the players should stop and commit to hitting harder at each other. About 3/4 the speed of each player's regularly hit spikes. However, the goal is still to work up to as many pass-set-hit exchanges as possible, while controlling the ball. The digs should still be going right back to each other.

April Chapple is a former USA National Women's Volleyball Team member and Volleyball Professional who created Volleyball Voices, the first virtual volleyball mentoring community with volleyball skills, stories by champion women volleyball players and volleyball coaching information sites where females learn how to play better volleyball.