IDEAL FOR SOLO TRAINING: Whether you are a beginner or an expert, our Solo Volleyball Training Aid is easy to practice the arm swing technique and throws up multiple times in a rowWithout the help of another person or chasing a ball with the rebounder'sbungee cord, solo training is less burdensome and fun ADJUSTABLE CORD LENGTH: The reinforced double elastic cord is adjustable in lengthFor the best workout, we recommend that you find the optimum height and adjust the length of the bungee cord by increasing the length to 86 inches or shortening to 43inches for spikes, focus, strikes and solo practice of arm swivel rotations FOR ALL SIZES OF VOLLEYBALL FOOTBALL: Our ball pouch is made of lightweight material and neopreneIt is suitable for all sizes of sports ballsIt can be a soccer ball, a soccer ball, even a basketballages, from children to adolescents to adults SIZE ADJUSTABLE AROUND WAIST: The Hoop & Loop strap fits comfortably around the waistIt can be adjusted