Players run from the corner of the court out to a cone which they must touch.
After touching the cone players drive inside the other cone where they should then look up and prepare to receive and protect the pass.
Players can either pass the ball back to the feeder and repeat this as a fitness drill or they can dribble into the key to have a 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.