Attackers dribble in the direction of the goal and start to perform a jump shot when they reach the 8 meter line and then throw at the goal.
The defender should try and block the shot by positioning themselves between the attacker and the goal.
This drill not only tests the attacker's accuracy and ability to shoot under pressure but also the defender's ability to shuffle, block and shield - having to read the attacker's movement and try to prevent them from getting a clear shot on goal.
"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.