Begin from front lying in long shape, fingers and arms stretched forward.
Press hips into mat.
Raise straight arms and back of neck.
Raise heels with legs straight.
Maintain tension to create arch shape.
"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.