Rugby: Running Warm Up

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Tell players the following....

  1. Each Player will work individually, unless told otherwise.
  2. Players can run in any direction: moving forward or side to side.
  3. They must remain within the grid trying to avoid contact by running into space, sidestepping for example.
  4. They will have a ball each.
  5. When the coach calls stop, all players must be at least 1m from the nearest player.
  6. From time to time players will be ask to do things e.g. 1 press-up. Following completing the instruction - players should keep moving.
  7. You will be asked to pass your ball - before doing anything make sure you communicate with another player, you agree to pass to each other, and then you make the pass!
  • This part of your warm-up should be no more than five minutes.


You don't have to focus on all of the following, pick the coaching points that most match your training goals!

  • Players carry the ball in two hands.
  • Players demonstrate a range of movement e.g. forward, side to side, backwards motion etc.
  • Player listen and respond quickly to instruction.
  • Players scan the area around them and make decision and predictions based on what they see.
  • When asked to pass: players weight the pass in terms of distance, speed, and accuracy. They use a passing style that is appropriate - and they communicate before, during, and after the pass.
  • Players are always moving, they are always on the balls of their feet.
  • Players attack, and seek out space.
  • Players use changes in foot speed.


  • The STOP target could be that players are in increased space, players that are not in enough space could be out of the game. If you do take players out of the exercise, have something for the players to do.
  • Make the grid smaller to make finding space more of a challenge.



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3 Touch Kick

Split your players into two teams, giving one group of players a set of coloured bibs to set them apart, and quickly tell your players the following laws: We will be playing a rugby league style touch. When touched: set the ball down, stand over the ball, allow the scum-half to move the ball away from the point of contact. The defenders should stay on side following a touch, and should not compete for the ball. Any infringements in defence should result in the defending team conceding 10 Meters or possibly giving 1 or more extra touches to the attacking team. I'll leave this to your judgement depending on your team's age, skill level, and your session target/s. The attacking team can sustain three touches before they have to kick. Their kick should be as it would be in the game: a kick to touch, a kick for territory, or a kick that can be regained e.g. a grubber kick. The defenders should behave as they would in a real game. Quick put in's from the touchlines replace lineouts. Defenders who take the ball from an attacking kick should counter attack. A forth touch results in a turn over. The Scrum Half has a maxium of 5 seconds to move the ball from the point of touch. A ball kicked directly to touch from outside the attacking teams 22, or where the ball has been taken into the 22 by the attacking team and then kicked into touch - will result in a turn over with play starting on the five meter line closest to where the kick was made. The defence should be 10 meters back. A ball kicked from inside the attacking teams 22 can go directly to touch, as long as the attacking team did not carry the ball into their own 22 before the kick. The resulting put in will be to the opposition from where the ball has went into touch. Quick put-in's are enoucraged, if not possible the ball is played from the 5 meter line with the defence 10 meters back. Give points for quick put ins that work. Feel free to play with any of noted laws, let us know the law variations that work for you!

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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