The player starts in the 'press-up' position with one hand balanced on a ball.
The player then lifts the ball and throws it in the air so it bounces.
He/she then has to catch it with the opposite hand by changing the supporting arm.
To make sure that a player's core muscles are being used at the maximum level they should not bend their hips and keep a tense body shape.
As players get stronger ask them to do the drill supported by their forearm.
Note: this is difficult to do when a player's arms are sweaty because of the chances of slipping.
"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.