Players start off with their own space on the court.
On the coach's first whistle players sprint on the spot, standing with wide feet and their arms outstretched as if defending.
Players sprint on the spot, with minimal leg raise - emphasis on fast feet.
On the coach's second whistle, players follow the coach's signal (right or left with their arm).
Players move in the crab position in the direction of the coach's signal until the third whistle.
Coach should vary the time between whistles and change direction several times.
"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.