Players will jump from side to side, jumping as high as the can while also tucking their knees up.
Once the player lands, they will want to jump again as quick as possible.
The player will continue this exercise for 45 seconds.
The player will go into a lunge position, from that position they are trying to jump straight up in the air.
In the air, the player will switch the foot position, so that when they land they will be in a lunge position.
Players will find a straight line on the court.
Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.
Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind.
Once they player is in that position they will explode up and jump off that leg again.
Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.
The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.
Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.
Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
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