Players work in pairs and face each other, moving sideways along the court. While moving, players keep their knees bent and throw the ball underhand to each other.
This exercise requires strong footwork and proper defense position; ball throws imitates digging.
You may introduce a second ball to have players make steps faster.
"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.