Players hop towards the net and swing alternate arms.
By working arms this way, muscles are being stretched to avoid injuries during spiking or reaching high while blocking.
"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.