The player will go into a lunge position, from that position they are trying to jump straight up in the air.
In the air, the player will switch the foot position, so that when they land they will be in a lunge position.
This drill should be completed for 45 seconds.
Players will jump from side to side, jumping as high as the can while also tucking their knees up.
Once the player lands, they will want to jump again as quick as possible.
Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind.
Once they player is in that position they will explode up and jump off that leg again.
Players will perform a 1/4 squat, from that squat they will jump as high as they can.
Once they land, they are going straight back into a 1/4 squat and another jump.
Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.
The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.
Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.
Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.
"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