Hop on 1 leg two hops over the cones, then jump sidewards ond change leg and follow the circuit.
Jump sidewards: hold on for a second after landing.
Go through the circuit at least 6-8 times, so you can work on balance and strength in the legs.
"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.