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Rugby: Hurdles and Ladder

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Eifion, Rugby Coach

DESCRIPTION

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.

COACHING POINTS

Keep body straight on making sure the core is been used.

Head up.

Pump arms.

Use feet effectively and don’t be lazy.

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OFTEN USED WITH...

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

Jump Hurdle, Receive Pass, Sprint:

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.

Warm Up

Forward sprints / Backward sprints.:

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.

Agility & Running Skills

Fast Footwork:

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.

Agility & Running Skills

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