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Rugby: Fast Footwork

Great site and excellent drills. Easy to understand and apply in training....

Tyrone, Rugby Coach

DESCRIPTION

Setup as shown.

2 groups with one ball per group.

The first players in each group sprint to the second blue cone then quickly back step to the first. Then they sprint to the third, back step to the second,, then sprint to the fourth where they side step to the next cone. At that cone, they sprint forwards to the next cone then side step to the last cone which they turn around and sprint back to the start and pass the ball to the next player.

COACHING POINTS

Carry the ball in two hands

Fast feet

Players change groups after each run

Poles can be used at turning points instead of cones

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OFTEN USED WITH...

Agility Slalom - Race:

Start with 2 players on the centre cone, each with a ball, and facing each other.

On the shout "GO", they both run backwards to the first cone
They then side step up the grid to the second cone
Next players run through the slalom cones back to the start where the ball is passed to the next players
Next players can only go when each player has received a ball (to ensure each race is fair).

Agility & Running Skills

Leave No Man Behind:

Players start in the bottom right corner and on the command sprint as a group before doing 5 press ups.
They advance as a defensive line, moving as fast as the slowest player.
They never leave a player behind.
They then side step (push as a defensive line) left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go.

Warm Up

Box agility running:

Players line up in two groups on the first cone. On GO, the first players side step to the second cone, go around it and run backwards to cone three where they side step the opposite direction to cone four where they turn and sprint back to the start and pass the ball to the next player. When both players have received a ball they repeat the drill

Its a good idea to have groups next to each other so they can compete against each other.

Agility & Running Skills

Continuous Attacking:

Groups of four, 1 attacker and three defenders

Coach calls out the number of a defender as the attacker retreats to allow that defender and the attacker to continue the drill

Attacker reacts to defender and attempts to score

Agility & Running Skills

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