Member Login Email:   Password:   remember me <<< back SignUp to access Free Drills from Sportplan Email:   Name:       Description On balls of feet Start at top of triangle Coach calls colours of cones 2 or 3 at a time. Player moves to called cone and returns to start each time Coach calls go and players sprint 5m Coaching Points Small steps – fast feet Stay balanced Controlled in rhythm arm action Head up Explosive drive with legs on ’GO’ call © Copyright Sportplan Ltd, 2010

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Rugby Agility & Running Skills

Agility & Running Skills

Agility & Running SkillsPull your top foot toward your buttocks, keeping...
1 V 1Work in pairs Coach calls out a number,...
3 + 1Groups of 4 One ball per group In...
AgilityFrom the start position, run out to the centre...
AgilityOn balls of feet Start at top of triangleCoach...
Agility Fitness DrillSetup the practice as shown above.40m...
Agility SlalomThe first player runs around the red cone and back...
Agility Slalom - RaceSetup the cones as shown.12 Cones with...
Agility test 2.From the start position, run forwards out of the...
Agility test 2.From the start position, run forwards out of the...
Ankle rotations.Simple ankle rotations in a clockwise direction.Reverse...
Ball around the head.Handle the ball around the head in a clockwise...
Ball around the hips.Simple movement of handling the ball around the...
Ball around the hips.Simple movement of handling the ball around the...
Ball under legs.Handling the ball under each leg at a time.Bring...
Beat the runnerPassing Warm-Up The aim is put pressure on...
Box agility runningPlayers line up in two groups on the first cone....
Calf stretch.Click for more...
Catching the ball between the legs. Knees slightly bent and feet apart.Start...
Change of pace (Speed)IndividuallyRandom cones of different...
Channels1) Run down channels 1/2 / 3/4 pace. 2) No forward...
Continuous AttackingGroups of four, 1 attacker and three defendersCoach...
cross over running5 x 5m grid, size can vary according to ability. Player...
Fast Feet DrillThe ball carrier from each end runs out and has...
Fast Feet DrillThe ball carrier from each team runs out to the...
Fast FootworkSetup as shown.2 groups with one ball...
Figure of 8 between the legs.Knees slightly bent and feetapart.Handle...
Forward sprints / Backward sprints.Set-up drill area as shown.Players line up...
Grids part 5Put a number of cones in the grid. Players have to...
Grids part 5 (Variation)Player have to swerve round one cone and give a pass...
Groin stretch.Click for more...
Hamstring stretch.Click for more...
Hip rotations.Standing shoulder width apart, rotate the hips...
kick and catch.starting on the line, kick (from hands) the ball...
kick and catch.starting on the line, kick (from hands) the ball...
Narrow - Wide ChannelGroups of 4One ball per groupIn...
Neck stretches.Click for more...
Pass and runSet-up a 10 meter grid with a player on each corner.Player...
Press-upClick for more...
Quick Hands DrillsHold the ball between your legs, one hand behind,...
Relays1) Run out to line - score a try - run back.(1b) Same...
Rolling the ball along the ground.starting on the line, roill the ball out along...
Rolling the ball along the ground.Starting on the line, roill the ball out along...
round and roundPlayers in 4 or 5 set out the cones as shown on...
Running Angles.Player A carries ball forward, B calls for (long or...
Running from DepthNo of players: 4 per grid, max. 20. Balls per group:...
Shoulder Flex with BallInvolve a ball in your warm-ups, get players to...
Shoulder rotations.Slowly rotate the shoulders backwards.Reverse...
Shoulder stretch. Raise one arm at shoulder height and pull in front...
Shoulder stretch.Bring both arms in front of the body.Flex...
Shoulder stretch.Raise both arms up to shoulder height.Keeping...
Shuttle run.Start lying on the ground (in a down press-up position)...
SidestepSetup as shown in diagramGroups of 3 in...
Speed Pass8 in each group.6 in the playing area...
Spinal twist.Sit with left leg straight, bend the right leg,...
Split Drill with Trailer 3Equipment Required: Bump Pads, Balls, Cones. On...
Straight line dropTwo lines (1 line working, 1 line resting).The...
SwerveSetup as shown in diagramGroups of 2 in...
SwitchGroups of 2.1 ball per group.Run...
The Three S Drill (Speed, Swerve and Sidestep)Coach calls a number, that player acts as a defender....
Throw and catch.Starting on the line, throw the ball out 5 meters...
Throwing ball between legs.Click for more...
Throwing ball into air.Throw the ball straight up into the air above the...
Tricept stretch.Raise one arm up in the air and flex the arm back...
Truck and TrailerGroups of twoone ball per groupFirst...
Union JackDivide the players so that they are spread equally...

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