Players work in threes starting from a dig and each of them assigns a role: receiver, setter and spiker.
As soon as the receiver digs the ball, they run under the net to change the side of the court. Every player changes side when they hit the ball, with the spiker being the last player to move over.
In this exercise consistency and accuracy of passes and spikes is required. The drill is also difficult because of the endurance aspect, passes may start become poor as players get tired.
When you see a spiker getting very tired, quick position changes can be made even during passing.
"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.