Rugby: Jump Hurdle, Receive Pass, Sprint

• 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.

• 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.

Tell the players: The player in possession of the ball when the coach blows their whistle has to run around the cone at the end of the grid to try and run the full length of the grid to score a try. The player from the opposition in line with the player that is running can try to stop the player scoring by running around the cone and tagging the runner before they reach the line.

• For tag rugby players, provide all players with tags. In other variations decide on touch or contact, depending on how warm the players are - and your training goals.
• Provide coaching on the go with encouraging feedback.