From the press up position bring one foot either under the chest if flexibility is limited or to the outside of the body for added stretch. Keep back leg almost straight and hips low, don't let bum rise, want a straight line rather than a triangle. Do as fast and explosively as possible.
"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.