At the call (red/blue/yellow/white) the players in the middle (that start chest on the ground) have to sprint on the marker and play a ruck when the ball is in front of the shields (red/blue) or contest it when the ball is behind (yellow/white)
Body position (back flat, hit low, legs 45° and head up) Use of the shoulders to push (no hands - helbow closed) Set the target Hold strong Footwork Man on fire (fight on the greound)
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