Rugby: Hit The Colours

• Players start in the bottom right corner and on the command sprint as a group before doing 5 press ups.
• They advance as a defensive line, moving as fast as the slowest player.
• They never leave a player behind.
• They then side step (push as a defensive line) left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go.

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).

The first players in each group sprint to the second blue cone then quickly back step to the first. Then they sprint to the third, back step to the second,, then sprint to the fourth where they side step to the next cone. At that cone, they sprint forwards to the next cone then side step to the last cone which they turn around and sprint back to the start and pass the ball to the next player.

In fours players are moving up a channel. The support runner (blue player in the animation) calls themselves into the line, receives a pass, offloads and repeats down the second channel.

• Ideally you would like your players to form a diamond: a ball carrier, support running left, support running right, and a support runner behind who can come onto the ball at any angle.

When the first group leaves the first channel, the second group should begin. That way there will always be activity.

Players should change their positions in the diamond.