Players will jump and rotatate 360 degrees in the air making sure they land on balance.
Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.
The player will perform 3 sets of 8 jumps.
Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind.
Once they player is in that position they will explode up and jump off that leg again.
The player will stand just in front of the backboard(to the side of the rim).
The player will jump and reach out with both arms to try and touch the backboard. Once the player lands they will jump straight back up.
Set up two wide cones with 2 teams facing each other.
Both teams are going in the same direction around the cones.
The goal is to catch up with the other team to tag or over take them. The team that does this is the winner.
Each player will complete a full circle around both cones before passing to the next player.
With feet flat on the floor, legs slightly bent and back flat on the floor, clasp your hands together over the centre of your chest. Using the abdomen, sit up almost straight. Maintain a straight back and keep the same distance from the chest as when you start the situp.
Cones will be set up as shown in the video. Two players will be competing against each other. On the coach's whistle the players must touch each cone 5 times. Once they have done that it is the 1st player to grab the cone in the middle.
Set-up over about 30m. Use three blocks of wood or something similar, evenly spaced across the working area. Crab sideways, as fast as possible as possible but do not bring your feet together. Collect each block in first hand and transfer to other hand and replace on ground. In training to be a top player do this drill twice a day.
Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.
The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.
Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.
Have your feet underneath you as if you were a sprinter about to begin a race, shoot the feet back into a press up position and return to the start. Repeat 15 – 20 times
Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.
"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.
Give it a try - it's better in the app