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Rugby: Tackle Fitness

I am so pleased with all of the drills and advice on rugby. I am a...

Mokie, Rugby Coach

The runner/tackler starts 10 meters back, runs forward and places the ball down just before the bag, and in the same motion hits the bag making a tackle. They then get to their feet and lift the ball, repeating the same skills at the opposite tackle bag. This repeats for 1 minute at pace.
Switch the runner/tacklers with a player at the bags.

Players preform this exercise at pace.
Tacklers stay low after setting the ball down.
They hit with the shoulder, wrapping arms tight around the bag.
Tacklers should keep keep close enough to the contact to allow them to drive through the contact.
Tacklers head is on the safe side of the tackle, the bag should not land on their head.

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Players start in attacking group of 3 on the 10 meter side of the grid. They pass the ball down the line at 10 meters,ï¿½ attacking forward they spread out passing the ball up and down the line. They should be working at 30 meters by the time they reach the top cones.
The next group should go.
When finished, attacking groups should join the end of the lines at the start of the grid, ready to go again.

Sevens

The exercise is simple, the attacker has 2 minutes to score as many tries as they can.
They do this by attacking the space between 2 sets of cones, but there is a defender they need to avoid.
When it is clear which area the attacking is going to attack, that defender can advance. This is a full contact exercise.
If the attackers scores, they return to the center of the grid to attack again. They cannot attack the same defender twice.
If the attack fails, they reset and have another go.
After 1/2 minutes, switch the attacker. This is a competition, so keep score.

Sevens

The exercise stand clockwise, with the first player going from the bottom left cone. The defender must tackle that player to the ground.
As soon as that tackle is complete, the attacker quickly clears the area, and the defenders gets to their feet. The next attack goes right away.
This pattern repeats, with each new attacker coming forward from a new cone, and then rejoining the back of the line on the opposite side.
The idea is for the defender to be tested time after time, in quick succession.
The ball carrier can try to evade contact.
After 1 minute, change the defender.

Sevens

We have 8 static passers and two runners.
There should be a static passer on each cone, eight in total.
The 9th player will be the ball carrier.
Both ball carriers starts at the top of the grid facing the bottom. Moving forward they will take a pass off the first static passer with a ball, passing that ball to each other before moving the ball onto the the player opposite to the original static passer. The attacker moves forward and does the same at the next set of cones, then the next, and then the next.
When they get to the end of the grid, completing all 4 passes - they turn and start again.
They keep going until told to switch with another player.