Rugby Drill Demonstration


  • The aim of the exercise is to develop core activation buy pulling your core in, this will flatten your back off, at the same time fire your glutes and squeeze them tight, this is the activation movement we are looking for when we throw the ball this will then keep you in a strong position.

Coaching points

  • Hold for 5 Second then release for 5 and repeat x 10 

The Drill is often used with

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Core Work - Swiss Ball

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Full Lifts Process

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Lineout Throw - Heavy Ball

Core Work On FloorLineoutRugby Drills Coaching