Get players into pairs and have them standing across from each other on the court, and with a ball between them. The player with the ball jumps and baseball passes the ball to their team mate, throwing it into the floor so that it bounces high.
The exercise is similar to spiking, plus when jumping with no approach, the leg muscles are forced to work even harder.
If the task is too difficult for some players, which is entirely possible at first as they get used to us, you can ask them to swing their hand back prior to the jump.
"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.