Tuck forward roll from a box shape on level mats.
From a box shape, kneeling at one end of a mat:
Eyes watch hands.
Straighten legs to lift hips high while keeping arms straight.
With straight legs, walk toes forward to push shoulders in front of wrists.
Change eye focus to look at straight legs.
Drop head to push nose to knees.
Flex and extend knees and ankles to push hard into roll.
Keeping arms straight, roll along rounded spine.
'See legs straight' then 'bend legs late'.
Pull heels to bum and chest to knees.
Thrust arms forward and up to get hips over feet.
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.