These are very short range sit ups with knees bent and feet flat on the floor keeping hands crossed on the chest.
Do not bring your hands behind your head.
Left towards your thighs and lower down until just where the lower back touches the floor and rise again.
Keep constant pressure on the abdominal muscles.
If this is too easy then lift your feet up off the floor.
Have players lined up either side of the lane. When the whistle is blown the players will sprint out to the cones and do a close-out.
They will then slide to the corner. Once they get to the corner, they will sprint to the half way line. At the half way line they do a defensive slide to the other sideline.
To finish they will back pedal to the free throw line.
Start out by placing one penny coin on the back of the hand.
The coin is tossed about 30 centimeters into the air and snatched when it is at eye level.
Move onto 2 coins and then onto 3.
Spend a few minutes on each hand each day.
You will need to spend a bit of time learning to do this at first but once learnt, just spend 2 minutes on each hand each day.
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