Hold stretch for 10 seconds. Don't bounce. Put weight through the back leg and support body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the sky. lean forwards.
"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.