From long sit, rock back in pike shape.
Rock forward in pike shape and straddle legs late.
Grasp sides of apparatus.
Push shoulders in front of wrists, arms straight.
Push off from heels of hands, to extend shoulders, wrists and fingers.
Pike straddle stand on the floor astride at the end of the apparatus.
"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.