Rugby: Channel & Lane Running

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  • 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.


  • All players need to execute good catch and pass skills
  • Reach for the ball to catch the ball early
  • Keep hands high when transferring the ball
  • Follow through with hands to target to finish off the pass
  • Make sure players stay in their lane
  • Aim is to fix defenders via the attacking players running straight, and preserving the space on the outside and to stop defenders from drifting. This will support the executing of overlaps.
  • The attacking players need to work around the corner cone quickly (practice re-alignment, communication and self-organisation)

Bang & Bingo | Warm Up

Bang & Bingo:

  • Set up: the cones as shown with a cone 10 meters each side of the posts on the try line. This will mark where the ball will be passed from (feeder) preferably from a scrum half.
  • Divide the group into 3 and ask them to stand in single file behind each cone.
  • The ball is fed from a position alternately from either side of the post. This will encourage the players to scan, communicate and to be expectant of the ball.
  • The players on the cones opposite the posts will either be the 1st receiver or the BANG option runner. The BANG runner is always running an out to in, or up to in line to fix the 2nd defender.
  • The players on the middle cone will receive the ball in the BINGO (pull back) option outside the ‘outside’ post or just in behind the BANG player.
  • The BINGO players should run and an arced run to receive the ball outside the outer post. The BINGO player should try to straighten up prior to receiving or on receiving the ball.

  • Progression:
  • Get 2 players or coaches to stand in front of the posts with 2 different coloured cones in their hands on their hips.
  • The cones will represent the ‘hips’ of the 2nd defender.
  • The aim is to encourage the 1st receiver to scan, look, and make a quick decision (choice of pass) depending on what the defender is doing.
  • If the 1st receivers sees the ‘inside’ cone on the 2nd defender then they must assume the defenders hips are turned OUT and make a short pass to the BANG runner.
  • If the 1st receivers sees the ‘outside’ cone on the 2nd defender then they must assume the defenders hips are turned IN and make a PULL BACK pass to the BINGO runner.

Warm Up



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