In this type of system, players are encouraged to be creative and fluid to outwit their opponents. 

While it may sound chaotic, all players operate within a flow-based framework in which they must be in sync.

If one player ventures outside their pre-determined position, another player quickly takes their place to maintain the team’s structure and prevent large gaps from opening up.

Turn body and have shoulder facing the goal

plant forward foot facing the goal- stepping just before helps generate more power - draw shooting leg back heel touching your arse

swivel- timing is key to fast or slow and youll miss the opportunity , swivel your body and elongate your shooting leg and lock your ankle

strike the ball and follow through .

extend your legs towards the ball either planting your feet and pushing or extending your legs to jump into the ball to build momentum

move your head forward quickly and hit the ball with your forehead

if defending your more likely to want to head the bottom of the ball to clear the ball however if attacking it is likely you want to hit the top of the ball to guide it towards the ground