Put one foot in one of the rungs and the other outside.
Start by bringing the outside foot towards the foot inside the rung and the inside foot to outside the ladder on the opposite side to the starting foot.
Then repeat going the other way.
"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.