Tuck forward roll exit from a low box top.
From a long sit at end of a box top:
Rock back in a pike shape then rock forward still piked (or hip extend to aid momentum).
Bend legs late to pull heels under bum into tuck shape.
Thrust straight arms forward.
End in a tuck squat.
"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.