Players stand on each side of the hoop.
On the coach's whistle they will jump and touch the backboard 5 times, before then turning and sprint back on defence.
"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.