Based on a popular Rugby League drill, This exercise is great for buiding stamina, endurance and also explosive power to get off the gain line.
That counts as 1 Malcolm.
Players must complete sets of x6 repetitions.
Players should aim for a target of 15 Seconds to complete the Malcolm with a 10 Second recovery before going again.
"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