Forward tuck rock to feet position for forward roll tuck.
From tuck rocking forward:
Pull heels to bum and chest to knees.
Thrust arms forward and up to bring centre of gravity over feet.
Rock to feet.
"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.