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7s fitness DRILLS
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7's Fitness Handling Sevens - ...

Tell them the following...... The ball carrier will run forward with the ball, their partner will go with them in support. The ball carrier will pass the ball to the supporting player, who is moving forward. The new ball carrier will now pass the ball to the first receiver in the next group of two, who should be chasing - but no too close. And so the exercise continues, with each set of two support the last set of two. The challenge is, as well as good passing, is that the players should be around the 5 meter boxes and sprint back their starting position in order to keep the ball moving without stopping. Remind the players that this must be done at pace.

General

7v7 Touch Sevens - Rugby Drill...

Tell your players the following... We are playing 7's, normal rules apply - except this is touch. Upon getting touched a player must off-load the ball right away to a supporting attack player. They must stop running. If they do not off-load right away - the ball is turned over to the defence. If they keep running the ball is turned over. Touch is one handed. There are unlimited touches, but in the even of the law being broken e.g. a knock on - the ball will be turned over. The game is to be played at pace. We will have 4 quarters of 4 minutes for this game. Bring you players together for no more than a minute at the end of each quarter to highlight what is going well, what could be better and to agree targets for the next quarter. Ask players, don't just tell.

General

SHORT - LONG Sevens - Rugby Dr...

The first group of 4 starts at the top of the grid, moving forward. The ball should be with the outside player, who makes a short pass in to his supporting runner, who then makes a long pass to the next receiver in the other short passing box, they will then make a short pass to the last receiver. The players realign and do the same again in the opposite direction. When they get to the end of the grid, they go around the cones to their starting position, while the next group goes. They should change position in the line, and when ready, they start again.

General

7's Colour Touch Sevens - Rugb...

Tell your players the following..... The attack will remain in attack for 5 minutes, you'll then switch over. Normal rules of sevens apply, but this game will be touch to start with. When the ball carrier is touched, they must set the ball down, another player can then move it from the ground. The touch is considered a ruck. When the coach calls a defenders colour e.g. RED - the two players in defence wearing red drop to the ground and complete 3 press-ups, they can then return to their feet and are back in the game. That's it, play. Keep your player chats brief, but through questioning highlight that the downed players in defence open up space, what do we attack - SPACE!

General

Tackle Fitness Sevens - Rugby ...

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.

General

3 Times A Charm Sevens - Rugby...

Tell your players the following...... On the 4 players side, they will go 2 at a time in attack - the balls should be with these players. They will advance around the lower part of the training area. On the 6 players side, they will go 3 at a time in order to provide 3 defenders, one will advance to the 7 meter marker, the second will go to the 14 meter marker, and the last will stay at the back of the grid. They will advance around the top part of the training area. The attacking players will now face three 2 v 1 situations. Once the attack finishes the two attacking players return to their starting position, the next two attackers go. At the same time the next three defenders go, while the last three defenders return to their starting position. Don't forget to give every player a chance in attack and defence.

General

The Trinity Sevens - Rugby Dri...

The exercise starts with the first attacking unit running around the bottom of the grid, as they do the first defending unit run around the top of the grid. The first defender run up to defend in line with the first cone, the second defender in line with the middle cone, and the last defender is at the end of the grid. Therefore the attack will aim to beat the 3 defenders, in three 3 v 1 situations. When the attack finishes, they pass the ball to the next attacking unit, and the exercise starts again with the new attacking and defending unit. The last two attacking and defending units, switch sides returning to starting positions, ready to go again.

General

Attack/Defend Sevens - Rugby D...

Tell your players the following...... Players will standing at the midway point of the playing area. Tell each team which direction they are playing. Set the ball on the ground in front of the players. If you call 1 then team one is in attack and they should pick the ball up, if you should 2 then team 2 is in attack and they should pick the ball up. The non attacking team is in defence. Normal rules of sevens apply. However, before each team can start their attack/defence, they must all run to their own try line and back. When the attack is over, all players return to the midway point to start again. That's it, lets play! Make sure that you give both teams a chance to attack and defend.

General

Broken Defence Sevens - Rugby ...

Tell your players the following..... The attacking group will wait at the top of the training area until the coach calls the number of defenders. On the call of 1, 2 or 3 - they should attack - aiming to score a try at the opposite end of the grid. The defenders will go in the numbers called. If the coach calls 1, then defender 1 goes - the rest do not. If the coach calls 2, then defenders 1 and 2 go, and if the coach calls 3 - then all 3 defenders go. Defenders who are called can move forward and back, left and right. That's it, lets go. You will need to decide if this is a contact exercise or not. Don't forget to change the defenders.

General

Attacking Skills version 2 Sev...

Tell your players the following...... Players will attack in teams of 3, each attacking unit will have their own ball. At the pads, the ball carrier must hit and roll or hit and spin or sidestep. They will then face 3 v 2 situations following each pad. Their objective is to get to the other side, without making a mistake, and score a try! The following group of 3 can go when they feel there is a reasonable gap between the attacking units. Don't forget to change your players about.

General

Tackle Challenge Sevens - Rugb...

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.

General

Attack/Defend Big Time Sevens ...

Tell your players the following...... Players will standing at the midway point of the playing area, about 25 meters in. Tell each team which direction they are playing. Set the ball on the ground in front of the players. If you call 1 then team one is in attack and they should pick the ball up, if you should 2 then team 2 is in attack and they should pick the ball up. The non attacking team is in defence. Normal rules of sevens apply. However, before each team can start their attack/defence, they must all run to their own try line and back. When the attack is over, all players return to the midway point to start again. That's it, lets play! Make sure that you give both teams a chance to attack and defend.

General

Footspeed Sevens - Rugby Drill...

Tell your players the following...... One group of 3 will be on the bottom right cones, the attack - they should have a ball each. The other group of 3 will be on the bottom left, starting at the furthest away cone - they will be the defence. On the coaches call, the first attacker (with ball) will run to the opposite end of the grid, in order to score a try. At the same time a defender will leave the last cone and will try to touch or tackle them. When all attackers have made it, the defence will move close (up one cone). The exercise continues forcing the attack to move at greater speed. Don't forget to change the attackers and defenders.

General

Step Back Sevens - Rugby Drill...

Players start at the cones, pass the ball one circuit clockwise and one circuit anticlockwise. Following the two circuits, they take one step back. Thus making the circle bigger. They then repeat the 2 circuits of passing the ball around the circle, before taking another step back. Repeat until the circle is so big that the players are having trouble completing their pass.

General

Pop Box Sevens - Rugby Drills,...

Tell your players the following..... Ball carrier on the lower right cone advances to the center of the grid, drops and pop the ball to a player coming from the opposite cone. That player then pops the ball to the player waiting at the cone they are running towards. The player on the ground must clear the area right away. The waiting ball carrier at the upper right cone then advances and does the same as above. The sequence repeats.

General

Tackle Box Sevens - Rugby Dril...

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.

General

2 v 2 Box Sevens - Rugby Drill...

Tell your players the following...... Whichever group of 2 is given the ball becomes the attack, and should attack upon receiving the ball. The opposite group of 2 becomes the defence, and should defend right away. The object of the exercise is for the defence to turn the ball, and for the attack to score a try by cross the defences line and touching the ball down. Dropped balls, knocked on, forward passes etc. are illegal and will be consider a point for the defence. Illegal actions by the defence will be consider a point for the attack. Each group of two should keep their own score. When the attack is over, the ball should be returned to the coach for the next phase. Have more than one training area in order to keep your players as active as possible.

General

Pass and Support Sevens - Rugb...

Give each training area one ball and tell the players the following...... Lets just get the ball moving down the line. Give the player at the start of one of the lines a ball, tell the line to advnce using laterial passing - with the last player in each line passing the ball to the first player in the opposite line. After some time (your call on how long this should be). Tell the players that, with the exception of the first player in each line, every reciever will not be able to pass the ball until touched on the shoulder by the player that passed them the ball. Every passer must follow their pass, touching the reciever on the shoulder to release the next pass. After the supporting player has made their touch, and the ball has been passed, they should return to their original channel. Players should change positions in the line following each attack.

General

Seven In Touch Sevens - Rugby ...

The following are the laws for this game: Equal number of defenders and attackers. Normal laws of sevens rugby apply; a knock on etc. results in a turn over. The attacking team gets 8 touches before the ball has to be turned over. Change this to suit your training goals. When an attacker is touched they: stop running, turn and present the ball to a support player who waits for the entire defence to gather in around the defender that made the touch. Following a touch all defenders must gather in and be connected by touching another defender. Only when the support player passes the ball out can the defence restart the game. If the defence goes offside or operates illegally, the attack gains 10 meters. If the defence does not get in quickly, the attack can gain 10 meters. Judge this depending on your player's fitness. There is no kicking.

General

One on One Race Sevens - Rugby...

Tell the players: The player in possession of the ball when the coach blows their whistle has to run around the cone at the end of the grid to try and run the full length of the grid to score a try. The player from the opposition in line with the player that is running can try to stop the player scoring by running around the cone and tagging the runner before they reach the line. For tag rugby players, provide all players with tags. In other variations decide on touch or contact, depending on how warm the players are - and your training goals. Provide coaching on the go with encouraging feedback.

General

A Cheeky Little Number Sevens ...

Give each training area one ball and tell the players the following...... Let's just get the ball moving down the line. Give the player at the start of one of the lines a ball, tell the line to advance using lateral passing - with the last player in each line passing the ball to the first player in the opposite line. Every passer must follow their pass, making themselves available as a support runner for the ball carrier. A ball carrier with a support runner has two options - a backwards flick to the support runner - or to pass the ball out to the next receiver. They may also have an additional option back inside, but best to keep it simple to start with. If a support runner receives a flicked pass, they can run with it and pass it to the next player down the line. The passer of the ball becomes the support runner. If the support runner does not receive a flick pass and the ball is passed from the player they are supporting, they should return to their original channel. In the case of a support runner becoming the next passer - they should follow their pass - and the other players should reorganize the line - not fixating on maintaining their original position in the line. Players should change positions in the line following each attack.

General

Quick Hands - Warm Up Sevens -...

Within a group there are two groups of 4 attackers and one chaser/scrum half. At the middle point, marked by a cones, the scrum half moves the ball to the first attacking line. The scrum half firstly tracks the progress of the ball, as the exercise progresses - the scrum half should apply more and more pressure to the ball carrier - working up to the point of becoming a full on defender. When the ball reaches the opposite end of the grid, the last player in the line sets the ball down. The scrum half then feeds the ball to the next attacking line, fulfilling their own role within the exercise. The opposite attacking line should realign in preparation for the next attack. The tempo of this exercise should be high.

General

Passing Reps Sevens - Rugby Dr...

The sequence of passing on this exercise is as following...... P2 passes to P1, who passes to P4. As the same time P3 passes to P2 who passes to P1, who passes to P3. P1 passes to P3 , and so the exercise continues. There should be no delay in passes.

General

7s fitness ANSWERS
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problem- slow start at 7s games

I coach a womans 7s team. Every two weeks we have a two game tournament. The problem is that for the whole first game the girls play like they haven't woken up yet, and only in the second game their real rugby comes out. How do I help them play strong from the start?

eli Coach, Israel

What Rugby 7s pathways are open for 18yr+ players?

I know of players who are very competent XV-a-side players, but who have ben told they do not have the size needed to break through into the higher levels. In many cases, they do have a broad range of multi-skills, speed and fitness (learnt from having to overcome) that I think would lend well into 7s....but I'm not sure how older players are being identified in the UK. Any thoughts?

Hadon Westerby Coach, England

problem- slow start at 7s game...

I coach a womans 7s team. Every two weeks we have a two game tournament. The problem is that for the whole first game the girls play like they haven't woken up yet, and only in the second game their real rugby comes out. How do I help them play strong from the start?

eli Coach, Israel

What Rugby 7s pathways are ope...

I know of players who are very competent XV-a-side players, but who have ben told they do not have the size needed to break through into the higher levels. In many cases, they do have a broad range of multi-skills, speed and fitness (learnt from having to overcome) that I think would lend well into 7s....but I'm not sure how older players are being identified in the UK. Any thoughts?

Hadon Westerby Coach, England
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