Players must sprint along the longer sides of the rectangle and then perform dynamic stretches along the shorter sides.
Players can either complete a set number of laps or must continue to work for a set period of time.
Dynamic stretches can include high kicks, twisties, opening and closing the gate (knees up), heel flicks, striding and so on...
"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.