- Split into positional groups (Front 5 - Props & Second Row) (Middle 5 - Back Row & Half Backs) (Back 5 - Centres & Back 3)
- On a 75s rolling clock perform the the shortest distance at 75% max pace.
- Perform each distance x4 after each set of 4 have a 3 minute rest.
- Open up stride length.
- Don't lean back stay upright and slightly forwards.
- Drive knee's upwards.
- Arms stay close to your body with a 90 degree angle.
"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.
Give it a try - it's better in the app