Starting at the side of the ladder face down the ladder.
Two feet move into the hole then one moves out the opposite side the foot that is left in the ladder moves forward one run and you repeat.
Don't let your feet cross over and think about moving your body weight side to side
"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.