Working in pairs, one player lies on their front while the other player stands and holds their legs in the air. The player tries to move forward using their arms, pulling and pushing off the floor.
This drill ensures arms are used to their full potential and warmed up appropriately for diving.
"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.