Rugby: Strengthening the Power Stride

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.

Players stand back to back and await the coach's call. Whichever colour the coach shouts out are the mice (in the animation the coach shouts 'Blue'). Upon hearing the call the mice must try and escape by running out the far end of the grid. At the same time the cats (the other players) must turn around and try to catch the mice before they escape with a tag/tackle.

Knees slightly bent and feet apart. Start with one arm behind one leg and the other in front of the other leg, holding the ball. "Pop" the ball up and quickly swap arms around and catch the ball before it touches the ground.

Start at a jog. Receive the pass and quickly accelerate over 10m Change of Direction/ Side Step and accelerate again.

Individually Random cones of different colours Each colour represents a different running speed:walk, jog, sprint.

Two players are racing to get back to the middle after touching cones on opposite sides. Two players start facing each other on the middle cone and await the coaches signal. Players will accelerate to the cone on one side, turn and accelerate to the other side, turn again and accelerate back to the middle.  

Set up a 8 channels of cones 5 metres apart A group of 4 players start on the side line, and all players need to work around the nearest/corner cone. The first player with the ball will run into the nearest channel of cones (lane 1) and all the other players will work around the corner cone and filter into the proceeding channels The 1st player passes the ball as soon as the 2nd player gets into the 2nd channel. The ball is passed down the line of 4 players until the 4th players receives the ball. Once the 4th player receives the ball, the ball is placed down and all the players work around to get into their respective channel to repeat the process.

1) Run down channels 1/2 / 3/4 pace. 2) No forward passes. 3) Use 6 balls / 6 runners at the same time. Variation 1) Speed it up. 2) Sidestep within the channel. 3) Sidestep into another channel.

The coach sets off the players one by one. As players run in a straight line they progress to the first cone and need to react to the colour called out by the coach. Players step in the direction of the call and then step back inside again, straightening up and accelerating out!

The lead runner chooses one of two sides to run. One or two players behind have to react and chase the lead runner around the arch.

Two players are competing to manoeuver around the sticks or cones and get over the line. Set up sticks (or cones) on the pitch as shown in the video. Players line up in two lines and on the coaches signal/whistle players begin the drill.

From the start position, run out to the centre set of cones. Quickly move sideways to the left set of cones and then move quickly sideways to the right set of cones. Return sideways to the center set of cones and then run quickly backwards to the start position.

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

This drill is designed to work on the loop; on of the simplest and most effective ways to create your own overlap/space out wide Start with three attackers and three defenders using tackle bags in front of them. Attacker 1 passes to attacker 2 and begins to loop around. Player 1 should then receive the ball back and his next aim is to fix the third defender. Attacker three should make his way out to the edge where the space has been created. Attacker 1 then passes to attacker 3 who has space to get around the defence. Using this drill will develop your players handling under pressure and their attacking vision and ability to create space

5 x 5m grid, size can vary according to ability. Player at the front of each queue starts with a ball, runs diagonally across square and gives a pop pass to the player at the front of the oppoisite queue.

In fours players are moving up a channel. The support runner (blue player in the animation) calls themselves into the line, receives a pass, offloads and repeats down the second channel. Ideally you would like your players to form a diamond: a ball carrier, support running left, support running right, and a support runner behind who can come onto the ball at any angle. When the first group leaves the first channel, the second group should begin. That way there will always be activity. Players should change their positions in the diamond.

Divide your players into two groups and set up two lines of cones about 3m apart. Each cone should be 1.5m apart in a straight line. The player in front must go through the cones evading from one side to another return and give the ball to the next player to go They are done when the ball is back in the hand of the player which went first Each player needs to pass through the grid and they end with the ball back in the hands of the player that started.

The ball carrier from each end runs out and has to side step left and right through the cones to the end where the ball is passed to the next player. First team to get all players back to original start position wins.

The ball carrier from each team runs out to the cone and runs backwards on the return before passing to the next player First team to get all players back to original start position wins.