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!
You can vary the layout of the cones and ladders, increasing the distances to increase the physical intensity.
You may also like to vary what players must do - perhaps they could hop along the ladder, run around the cones or touch each cone with their hands? Use your imagination!
Players start in the press-up position.
On the coach's call players must get to their feet and run around the course as quickly as possible.
Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder.
Players sprint through the slalom, running around each cone as closely and quickly as possible.
You can vary this drill so that players must also bend down and touch each cone before moving onto the next one.
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