One player stands on one side of the court, with three on the other who have a few balls each.
They throw balls to difference parts of the court for the player to run and dig.
In this drill receiver must be able to run constantly and dig balls on the move.
"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.