The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.
World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"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.