In groups of 4 with one ball.
One player throws the ball up for the front player in the line to come forward and catch the high ball.
After catching the ball the player throws the ball back to the initial thrower and goes to the back of the line of players catching the ball.
Step 1. Stand with your feet shoulder width apart and knees bent.
Step 2. The palms of your hand should be together, with your fingers spreading and pointing down.
Step 3. Arms and hands should be in front of the body with head still and eyes level.
Step 4. Watch the ball into the softest part of your relaxed hands and wrap fingers around the ball. Drawing the hands towards the body.
"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.