IDEAL FOR SOLO TRAINING: Whether you are a beginner or an expert, our Solo Volleyball Training Aid makes it easy to practice arm swing techniques and allows for repeated throws without the need for another person or chasing a ball. With the included rebounder bungee cord, solo training becomes more convenient and enjoyable. ADJUSTABLE CORD LENGTH: The reinforced double elastic cord is adjustable in length. For the best workout, find the optimum height and adjust the bungee cord length from 43 inches to 86 inches, ideal for practicing spikes, focus, strikes, and arm swing rotations. FOR ALL SIZES OF SPORTS BALLS: The ball pouch is made of lightweight neoprene material and fits various sizes of sports balls, including volleyball, soccer ball, and basketball. Suitable for users of all ages, from children to adults. ADJUSTABLE WAIST STRAP: The hook and loop waist strap provides a secure and comfortable fit and can be easily adjusted to suit different waist sizes.