Rugby: Slalom Running

Sportplan rugby has played a large role in my team's love for the...
Heather, Rugby Coach

DESCRIPTION

Set up a running slalom for your players to run through at the end of their training. It should be approximately 10 by 5m in size.

  1. Slalom through the blue cones
  2. From the final blue cone players run backwards to the 1st red cone
  3. Then run forward out to the next red cone, then backwards again (repeat pattern until final red cone)
  4. Quick turn around the final red cone and then sprint to the end of the course

Jog back to the start line and repeat.

COACHING POINTS

Look for fast small footsteps as players go through the slalom. You also want to see arms pumping for speed and balance.

When running backwards ensure players look over their shoulder.

Once a player has reached the end of the slalom the next player can run. Each player completes 4 circuits.

PROGRESSION

With senior players you can add extra exercises to the circuit, such as a press up station.

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MORE Warm Up DRILLS

Flip It

Be brief when telling the players the laws of this game, it's important to get them moving quickly. This is not a contact game. Break your players into two teams, giving each team their own colour of bibs if necessary. One team goes to attack, and one to defence. Nominate a Scrum Half for each team. There is no kicking in this game. Normal laws of rugby apply e.g. a forward pass will result in the ball being turned over to the opposition. If an attacking player is touched: they must go to ground, present the ball, two of their teammates ruck over (staying over the ball), and the Scrum Half moves the ball for the next phase of attack. When you start playing this game make sure that the defence is employing your defensive pattern around the ruck. As the game develops consider telling the defenders that they must have one or more players at the back of the ruck, if they are not fast enough to do this - push them back 10 meters. It’s important that defenders are employing their defensive pattern behind the primary defensive line. Have attacking players do what they normally would at the ruck. Depending on your goals decide on the number of touches you wish to allow e.g. unlimited is not a bad option as mistakes will be made! When you feel the time is appropriate, usually during a ruck, blow you whistle and should FLIP IT – kicking in or throwing in a second ball to the back 3/2 defenders on the team currently in defence OR just kick it behind the defenders. The defensive team goes, without hesitation, into attack. The team that was attacking goes into defence and you or an assistant coach remove the other ball from play when you can. Ideally you might have two balls with different markings. Don't hesitate to shape the game to focus on your session goals, and let us and other coaches know what worked for you!

Warm Up

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