Exercise: attacking when moving

In this video, you'll be practising attacking, or spiking, in motion

The aim of this exercise is to learn how to get back into position and manage fatigue to attack

Position 3 chairs or hoops to create 3 target areas in the oppost half-court

The first in position 1, at the back-left , the second in position 6 at the back centre, the third in position 5 at the back-right

Position yourself just in front of the attack line facing the net

Your partner stands near to the net, around 3 metres from your point of attack

They throw the ball in a high arc at the net front of you

Run, jump and hit the ball towards zone 1

Get back into position immediately, and carry on with a new attack in the direction of zone 6

Get back into position and continue with a last attack towards zone 5

Recover and do a few sets of 3 attacks to learn how to manage your energy levels

Next, modify this exercise to learn how to make last-minute decisions

Do the 3 attacks one after the other, but this time your partner calls out the target zone as they throw

Don't forget to manage your breathing to stay clear-headed and to guarantee a good run up. Over to you!