Lie on tummy with arms by side with palms up. As you rotate palms to face down lift chest off the ground. As arms go back to starting position gently lower your torso back to the ground.
"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.