Players stand 5m apart
Push through the ball with tips of fingers and keep the knees bent.
Bend arms at elbow and push through the ball on contact.
The purpose of the serve is not just to put the ball in play but to try and score a point or to stop/change the attacking strategy of the opposition.
The smash is the main attacking shot used in volleyball and is probably one of the hardest moves to master.
Players work in pairs setting the ball to one another first time. This can be done with players facing each other without a net or with one player on each side of the net. Player 1 sets the ball across to player 2 who sets the ball back again. Ensure passes have enough height on them to allow the rally to continue smoothly.
In pairs, the players stand around 3-4m apart. Player 1 rolls the ball along the floor to player 2, then shuffles sideways to the left or right. Player 2 collects the ball and rolls it to player 1. Player 2 then shuffles left or right. The movement while passing the ball should imitate the underhand pass, with both arms straight when passing.
A fun and simple way to introduce the serve. Using the underhand serve players pass the ball over the net one another. There should be no loose balls here, players should focus on accuracy as they aim to get the ball up and over. Once again players should be stepping forwards with the opposite leg to the hand that you serve with.
Throw the ball to go under the net and bounce once to your partner stepping forwards with the opposite leg to the hand that you roll with (using body weight) and releasing the ball.
Stage two of the serving progressions; Throw the ball to go over the net and bounce once to your partner stepping forwards with the opposite leg to the hand that you roll with (using body weight) and releasing the ball slightly higher.
Stage three of the serving progressions; Working in pairs, players throw the ball to go over the net to their partner (with no bounce), stepping forward with the opposite leg to the hand that you roll the ball over with (using body weight). So if players throw the ball with their right hand they should step forward with their left foot.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app