Rugby: Hip rotations.

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.

Mark out a channel about 10 meters in length, with a cone at either end and four diagonally placed other cones. Divide your players into two small groups. Players work in pairs. The drill starts with a pass being made at the top of the channel. Players then run down the side, stepping off and changing direction at the cones placed in a zig-zag pattern. They round the last cone and run up the centre of the channel placing and picking the ball for each other. When they reach the top of the channel the ball is passed to the next pair who repeat the drill.

Knees slightly bent and feet apart. Handle the ball in between the legs in a figure of 8.

Either from standing start or from receiving pass the player should look to fake, side-step or dummy After having done this they should now accelerate hard over 5-10m.

The aim of the drill is to develop SAQ And beating a defender  

Set-up drill area as shown. Players line up at the start. All players run forward 20 meters (2 sets of cones) in a tight straight line. Players then run backwards 10 meter (1 set of cones). The players, then run on 20 meter (2 sets of cones), and the drill continues until they reach the end of the cones. Players then sprint back to the start.

Form a 1v1 scrum and hold for 20 seconds. Taking it in turns, one of the players must shout break and then both players sprint laterally, racing their partner to the finish line.

Alternate between players starting with a standing start, with the ball in hand, or from catching a high ball. After this the player should jog for about 5-10m looking for the space, After that they should then look to make a very quick change of direction and accelerate towards the cone for 5-10m. Upon reaching the cone they once again perform a sidestep/ change of direction and finish with a final 20m sprint, either to the left or to the right.

Player have to swerve round one cone and give a pass to a support player. Only pass after both players have run around two cones. The receiver should then print straight across the grid and pass to the next player.

Put a number of cones in the grid. Players have to swerve round them / sidestep them / go to left and right of them. Put two more ball in when competent.

Standing shoulder width apart, rotate the hips in a clockwise direction. Reverse, and rotate the hips in a anti-clockwise direction.

Players start at the top of the triangle. Coach calls colours, 2/3 at a time. Player moves to the called cone, and returns to the start each time. Player should remain facing forward at all times, back tracking when they need to. Coach calls GO and players sprint 10 meters.

SAQ (Speed, Agility, Quickness) drill for warm ups, handling the ball and warming up muscles. 4 or 5 small SAQ hurdles, 1 ladder Make up course of your choice and run through giving various commands. After the ladder you can put two cones left and right about 2 metres ahead to give commands left or right etc.

Good for warm ups and handling the ball under fatigue. 4 or 5 hurdles, cones for variations. Keep body square on when receiving ball and have one or two players working consecutively. Give target to receive the ball. When working around cones make sure to reach the mark and work hard to next hurdle. Finish by sprinting to designated point whereby more variation can be added.

starting on the line, kick (from hands) the ball out 5 meters high into the air. Run out, keeping eyes on the ball and catch the ball before it reaches the ground. Once caught, quickly turn around and run back to starting position.

• The aim of the drill is to develop SAQ and handling the same time.

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.

Groups of 4 One ball per group In the narrow channel stand one behind the other, once into the big space- fan out.