Rugby: Attack the catch

Start with 2 players on the centre cone, each with a ball, and facing each other.

1. On the shout "GO", they both run backwards to the first cone
2. They then side step up the grid to the second cone
3. Next players run through the slalom cones back to the start where the ball is passed to the next players
4. Next players can only go when each player has received a ball (to ensure each race is fair).

Players take it in turns to throw a high pass to one another.

5 high catches each and then swap roles.

The pass should be accurate and the focus here is on getting the technique right under the high catch.

Call for the ball!

Head and eyes up looking at the ball, get in line with the ball.

Quickly move to the ball's 'drop zone'

Adjust position to get under ball, hands up and ready to take ball

Turn the body to protect during contact and also to avoid a potential knock on if dropped ball

Raise one knee to protect yourself from any potential contact (Note: it's illegal to be tackled in the air).

As you land on your feet brace yourself for contact.

Four players per group inside a 10m x 30m Channel. Requires 10 cones and 1 ball.

Two players start outside of the grid with two players inside. One of the outside players passes the ball to one of the inside players before both of the outside players (defenders) run through the red gates.

The two inside players (attackers) have to try and cross the try line before the defenders can tackle them, if the attackers are too slow they will create a two 2 v 1 situation.