Players stand opposite each other on different sides of the net. One player will be the spiker and one will be the blocker. Players throw the ball up for themselves to spike, and the blockers jump up to block the ball.
In this drills players work on ball control, spiking consistency and blocking abilities.
To make blocking more tough ask spikers to add more power.
"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.