This drill works on fast feet, agility and footwork.
Players start off with their own space on the court.
On the coach's first whistle players sprint on the spot, standing with wide feet and their arms outstretched as if defending.
Players sprint on the spot, with minimal leg raise - emphasis on fast feet.
Players cease to exercise on coach's second whistle.
Coach should get the players to exercise for however long they think is appropriate.
Look for good defensive positioning, feet shoulder width apart, bend knees and dont cross feet when sliding.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
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