This practice is set out with a inner square and a outer square. The players in their groups of 3 stand between the lines of the inner square with the working group stood inside the other players.
The first group of 3 starts to run across the grid passing the ball. When they reach the centre the ball is put down and they then run at a players with the pads on their left each pushing their player to the outer square. The players then swap.
The pad players run across to the tackle bags and push and tackle the bags to the outer square.
Players swap again now the new 3 players (third group) run to the ball pick it up and take the ball turn right to face the 3 players on the 12 o'clock side of the square and run into contact for the ball carrier to present the ball.
This ball is then picked up by the 3 players being pushed back and the drill starts again.
This is a complicated team relay practice in which you can put any elements you want to practice at the same time as improve the fitness of the players.
Once completed the whole practice is then repeated in the opposite direction.
From the start position, run out to the centre set of cones.
Quickly move sideways to the left set of cones and then move quickly sideways to the right set of cones.
Return sideways to the center set of cones and then run quickly backwards to the start position.
2 players start with the ball and play a 2 vs 1 they then form a 3 to beat the next 2 players whom in turn join the 3 and form a 5 top beat the last 4 defenders to score a try.
Work in pairs
Coach calls out a number and that pair reacts and runs around the cones - one attacks and the other defends
Progressions: Swap sides
two lines of players opposite each other in 2 lines.
one of the teams has the ball and has to pass the ball along each player in the line.
The player in possession of the ball when the coach calls out go has to run around the cone at the end of the grid to try and run the full length of the grid to score a try. The player from the opposition in line with the player that is running can try to stop the player scoring by running around the cone and tagging the runner before they reach the line.
"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.
Give it a try - it's better in the app