short head spring
Using a long box and spring board take a fast run up and hurdle step on to spring board. Lift gaining flight on to box. Place two hands on the far neck of box, straddle with hips above shoulders. Bring extended legs outside of arms keeping head up. Land with flexed hips and knees.
Using a long box and spring board take a fast run up and hurdle step on to spring board. Lift gaining flight on to box. Place two hands on the near end of box with hips high Forward roll along the lenght of the box Keep legs extended lAllow legs to rotate on to the floor landing with flexed hips and knees.
Stand at arms distance from bars. Flex knees and grasp bars with arms horizontal. Drive upwards raising shoulders and slightly arching the back. Keep head up and arms straight.
Stand one an a half arm lengths from the wall bars. Hold arms pointing forward and horizontal fall towards bars. Catch and immediately push from shoulders, wrists and fingers and repell. Repeat.
Fall towards wall bars from one and a half arms lengths. Repel by extending shoulders
Stand one and a half arm lengths from wall bars. Take two steps backwards. Take one stride run up plus hurdle step and jump off two feet towards wall bars. Catch bars at shoulder height and repel.
World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"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.
Give it a try - it's better in the app