The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling.
Players start at A (facing forward)
Players finish as they cross the line at point B.
Look for fast right and left foot pivot turns.
Players should always be facing the same direction as they move around the square (forward).
"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.