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.
Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.
Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.
Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.
A dynamic hamstring stretch combining turns. Arms bent at elbow as player pushes hips towards the ground. Bend knees to 90 degrees, trying to get knees and bottom parallel with each other. Concentrate on keeping head level, with eyes facing forwards, staying light on the toes.
"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.
Give it a try - it's better in the app