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what type of training should I do
It's really important to learn the correct technique when looking to spike the ball. This is to ensure you can time your run, jump and strike to get the best result possible when carrying out the shot. Having the correct technique should also improve the power you produce. Here's a great drill for you to start, repetition of the movement is key to really understand what is needed for a successful spike.
Hope this helps.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
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