Rugby: Strengthening the Power Stride

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).

The first player runs around the red cone and back down to the start of the slalom. There the player zig-zags up the slalom, then back down before running around the second red cone and down to the second group of players where the ball is passed to the next player Important no more then a max of 3 players per slalom to make sure that there is lots of activity.

From the start position, run forwards out of the 1st set of cones, then side-step to the left to go around the far left cone. From the far left cone, head back towards the centre set of cones in the course. Run out form the centre set of cones, this time side-stepping to the right around the far right cone and then heading back through the last set of cones to the finish.

  4 players are required for this drill; 1 attacker, 2 defenders and 1 scrum half. Once the defenders are set up in either corner of the try line they are assigned a coloured ball. The attacker is to start in one corner of the baseline. The drill begins when the attacking player is fed a coloured ball by the scrum half. The defender associated with that coloured ball will then come out to defend the try line from their corner. This drill relies on both the reaction speeds of the defenders noticing which ball is in play and also that of the attacker noticing which defender is in play and consequently where there is space to attack.

1 vs 1 in a small pitch All players line up on the same line on one side of the pitch in the middle. On the coaches signal, a player with a ball goes around a cone in one corner and another player goes around the other corner of the same sideline.  Then it is a simple 1 vs 1 with the player with the ball using footwork to beat the defender. You can vary the level of contact at your discretion. 

2 players start on opposite end of a 5x5m block On the whistle they run down the line, turn the corner, The player with the ball must try and beat the defender with his feet

 The aim of the drill is to develop speed and agility

The drill starts with 2 defenders and 2 attackers. The 2 attackers start one behind the other, about 3+ meters apart, the first players job is to either draw and pass to his supporter in space, or to beat the first man and draw and pass the second man. The defenders again will be split seconds behind as they will see the ball after the attackers. Use your whistle to set off the pass to the attackers. The first cones stay the same distance away, for the next set of cones for defenders double the distances.

Here we are re-creating a 2 vs 2 scenario which we might find on the field. The aim is to put players under the same conditions which they would possibly find on the field when there has been a linebreak. You should have support following up, and there will most definitely be defenders chasing from behind. The 2 attackers need to ensure that they take advantage of the linebreak and score.   The player in Blue will start on a cone with the ball in hand, The defender in red behind him will start a good 3-5m behind him. The other supporter in blue is off the right, and the 2nd defender in red is a "fullback" or cross defending player.   Ensure that once the whistle goes the ball carrier explodes out of the blocks and his support goes with him, they must try to finish the linebreak and score the try. Use 15m as on the field, with the touchline to the right hand side of the supporter.

Set out a course of cones in pairs, with two pairs of cones at the front and back of the course - two cones go in the middle of the front and back cones, not in line but just to the side. Two cones then go opposite the two cones in the middle on either side.  Two players stay at the front of the circuit, standing back facing towards the rest of the cones. On the shout of GO, the players run backwards before turning to face forwards at the first cone, sprinting to the side and running around this cone before sprinting to the top. Here they turn completely around the cone, before sprinting forward to the start.

From the start position, run forwards out of the 1st set of cones, then side-step to the left to go around the far left cone. From the far left cone, head back towards the centre set of cones in the course. Run out form the centre set of cones, this time side-stepping to the right around the far right cone and then heading back throght the last set of cones to the finish.

Working in groups of up to 4, players spaced approximately 4-5 metres apart. Players jog to the 1st cone then jog backwards to the start line. Still running as a line they then jog to the 2nd cone and so on to the 4th cone.

Simple ankle rotations in a clockwise direction. Reverse the direction to an anti-clockwise direction.

Set a cone 2 meters from the defensive line. This will mark where the ball will passed from (feed) preferably from a scrum half. Set a cone 0.5 meters each side from the mid point of the passing cone to simulate the sides of the ruck. Set a cone a cone 5 meters from the ruck on the defensive line.  4 players start as attackers 3 defenders start on their stomaches on the other side of the defensive cone (ruck) and 1 player on the defensive cone 5 metres from the ruck The player on the 5 meter cone (defence) starts the drill by shouting ‘FOLD’ (or whatever call your team may use). Defenders on their stomachs get up and fold around the ruck to take up a defence position. Players fold wide first, and ensure that 2 players are close to the ruck (Guard and Body Guard). The player on the defensive cone bounces out (takes space in the defence line), the first player who folds takes up a position on the 5 meter defence cone (or inside the first attacking player) Once the defence line is set the scrum half can pass the ball. The attackers work to beat the defence, setting up a 'tip' (running a hard line) and 'pull back' option. They should read the defensive movements and make a decision to hit the tip option or pull out the back

The player either starts lying on their front or must perform 10 squat thrusts as fast as possible before then jogging forwards towards the coach. The coach will be positioned facing the runner and will signal with their arms as to whether the player should sprint left or right.

Handle the ball around the head in a clockwise direction 3 times, moving the ball form one hand to the other. Reverse the direction fo the ball in a anti-clockwise direction.

Simple movement of handling the ball around the hips.

Simple movement of handling the ball around the hips Do 3 times clockwise and then revese and do 3 times anti-clockwise.

Handling the ball under each leg at a time. Bring knees up to chest and handle the ball from one hand into the other under the leg. Reverse the action handling the ball under the other leg from one hand to the other.

Divide your players into groups of five, with one player acting as a running. Each grid will need a runner. The runner starts on the runners cone. You might wish to have two groups of five at each grid, and to have a quick demo before sending all the players to their own grids. Keep your player briefing, brief! The first five passers attack the runners line, passing the pass down the line as they go. The runner sets off as soon as the first ball carrier starts to move. The aim of attack is to score a try in the corner, beating the runner - so quick hands. Each player should realign following their pass, there will be two attacks for each group before they move the ball onto the next group. After the first attack the runner goes to their cones on the opposite side of the grid ready for the next attack. The attack begins when the first players picks the ball off the ground. Don't forget to change the runners. Move the runner cones in to progress the exercise and to put the attack under more pressure.