Players work in pairs facing each other, and with a crash met by one of the players.
The player opposite starts with the ball and underhand passes it to their teammate, who takes flight off of their front foot, and digs the ball at full force.
The ball should be thrown at a good height to enable the player to dive properly towards it. The knees should not make contact with the floor on landing.
As a progression, the drill should be done exactly the same, but now without the crash mat.
"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.
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