Rugby: Play Divots

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).

This is a great warm-up for defensive and evasion sessions, or it might even be a warm-up that helps you reinforce coaching points made during a previous session. The best bit is that it's fun and relevant to all ages. If you're coaching tag rugby, change the warm-up exercise from contact to tags.

One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle. The circle in this case is marked out using blue cones, but you can use whatever colour you like.

When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones). The size of the square and distance from the circle is a suggestion, play with it a little and let us know your variations!

The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

Player sit on the ground, bring their knees towards their chest and put their arms around their legs.

Once in this position they should rock backwards and forwards.