The athlete must hold the power position for 2 seconds. Keeping the position as closed as possible; with the shoulders facing the rear of the circle. Then perform an easy flick, driving the hip forward and releasing the shot.
"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.
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