Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder.
Player line up behind the first ladder and then take it in turns to run up the ladder, making sure they place both feet between each rung.
After this they then shuffle forward and back along the cones.
When they reach the final cone they should use a burst of acceleration to run forward and complete the final ladder, the same as before, before jogging to the back of the line ready to go again!
This speed exercise will get your players moving their feet quickly as they attempt to move up the ladder as quickly as possible whilst planting both feet inside each rung on the ladder.
Player takes 2 footed calf springs along the ladder.
He jumps forward two rungs, and then back one all The way to the end
Good exercise for hip flexiability and foot speed. Drive knees across the body and your arms in the opposite direction.
"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