Goalkeepers start on one side of the court and move forward to the other side. Whilst doing so they, they squat, go high and then return to the squat position.
Aim for 8 squats during each run, and players should go up and down the half court twice.
Move forward with small steps, squat quickly and move your arms down next to your feet as quickly as possible.
"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.