Set up in groups of 4.
The worker (A) stands inside a 3x3m box. Each corner has a different colour cone.
Other players include a feeder (player B), one post player (player D), and one runner (player C).
The drill:
The aim is to for player A to take a catch on the move, and produce a quick accurate throw to the post.
Player A should be up and working on the balls of their feet (quick feet).
The timing of the catch and accurate throw to the post are the key focus of this practice.
Repeat 5 times and then rotate players around. A to D, D to C, C to B, B to A.
"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.