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fun fitness DRILLS
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Alcatraz: Jail Break Warm Up -...

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.

General

Traffic Passing Warm Up - Rugb...

This passing exercise will keep large groups of players busy passing, running onto, and moving the ball in traffic without the need to spend large amounts of time standing around and doing very little. It's a little confusing to start with, but when the players get going - it's great fun and very busy. Create a large box, the size is up to you and can be varied depending on your coaching goals. Each side of the box should have 4/5 players, more or less if you wish, standing in an attacking passing line - ready to go. You'll need two balls, give one ball to the first player on one of the lines, and the other to the last player on the line opposite. The lines advance passing the ball down the line as they go - they will pass through one another. When the ball gets to the end of the line, the last ball holder passes the ball to the first receiver of the line closest to them - and that line advances. There should be two lines active at any one time, and two lines getting ready to go. I hope that makes sense!

General

Serious Fun Passing - Rugby Dr...

Tell your players the following, keeping your player briefing, brief! It's vital to get the players moving as quickly as possible. Each of the three cones should have one player. The player in the middle will have a ball, and one of the two other players will have a ball. The player in the middle has to throw their ball up in the air (vertical), catch the ball being passed from the other ball carrier, and then forward the passed ball onto the other player in the group, before catching the ball that they just threw up into the air. Once that is done, they do the same again - this time the lateral pass will come from the opposite direction. This is repeated, the tempo increasing as the players get more comfortable handling the two balls they must keep in play. Change the position of each player in the group; there can be a competition between the players to find out who can do the most without dropping any of the balls, or giving a poor quality pass. Have fun with this, but don't forget that there are great lessons to be learned here, many of which are noted in the coaching points.

General

Rucking Ruck - Rugby Drills, R...

Groups of 4 and two groups of defenders with contact pads. 1 ball per group. The ball carrier drives into the contact pads and presents ball backwards. Player 2 binds on, face to face and secures ball, player 3 binds on the other side to form a front row. All attackers bind together and drive defenders back 2-3 metres. Player 4 takes ball out at back and runs back around cone with players 1-3 in support. Repeat going back the other way until all attackers have practised each role.

General

Bank Robbers Warm Up - Rugby D...

Keep your player briefing, brief! Tell the players the following laws for this exercise..... Players must start the game behind the outer cone of their corner and only one of them can enter the grid at any one time. This game works on a relay basis, one and only one player in the grid from each group at a time - and the next player must be touched before they may enter the playing area. While balls are in the center of the grid, one relay robber from each team can enter the grid to steel a ball from the center of the grid and bring it back to their own box or bank. If all the balls in the center of the grid have been stolen, teams can now steel each others balls - but the same relay rules apply. The winning team is the team that can get 4 balls into their box. Adjust this to allow your players to experience success or to make the game harder. You can add or remove balls to make the game harder or easier. No cheating! Only one ball can be carried at a time, only one player from each team in the grid, and you cannot go until tagged.

General

Changing Direction - Competiti...

<li dir=&quot;ltr&quot;>Two players are racing to get back to the middle after touching cones on opposite sides.<li dir=&quot;ltr&quot;>Two players start facing each other on the middle cone and await the coaches signal.<li dir=&quot;ltr&quot;>Players will accelerate to the cone on one side, turn and accelerate to the other side, turn again and accelerate back to the middle.

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

1v1 Competitive Warm Up Warm U...

<li dir=&quot;ltr&quot;>1 vs 1 in a small pitch<li dir=&quot;ltr&quot;>All players line up on the same line on one side of the pitch in the middle.<li dir=&quot;ltr&quot;>On the coaches signal, a player with a ball goes around a cone in one corner and another player goes around the other corner of the same sideline. <li dir=&quot;ltr&quot;>Then it is a simple 1 vs 1 with the player with the ball using footwork to beat the defender.<li dir=&quot;ltr&quot;>You can vary the level of contact at your discretion.

General

Fun Catching Reaction Game Pas...

This is a simple passing exercise that can be used as a warm up to improve players reaction time and catching skills6 players and 1 coach in a circle, and the coach holds a ball at all timesWith the other ball, the players throw to you and (using the ball you're holding) hit the ball back to a different player in the circleThe players will not know who the ball will come to and so must react quickly to catch and then throw back to you to hit to someone elseThe shape of the ball means that even if you aim at someone, it could deflect to another player.

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

Target 3:15 Warm Up - Rugby Dr...

Tell the players that they have to run and hit every line on the pitch, but before proceeding to the next line they need to return to and touch the try line. For example a player would run to the 5 meter line and back to the try line, then to the 22 and back and so on. The players should aim for a target time to complete the exercise e.g. 3 minutes 15 seconds, but you should change this to suit your players fitness levels. Time your players and record their times, use the recorded times as time to beat when you next use this exercise.

General

Rugby Netball Warm Up - Rugby ...

Break your players into two teams. One team goes to attack, and one to defence. There is no kicking in this game. Normal laws of rugby do not apply e.g. the ball can be passed in any direction. The ball is passed from player to player, but once the ball is caught - the ball carrier must stop moving. They can move only to pass the ball to another player. The defenders can close down attackers, working to remove attacking options. Defenders can intercept the ball, but must leave the ball carrier alone once the ball is cause. They can apply pressure on the pass, similar to the pressure that a bastleball player might apply (but consider using this as a progression). Tries can be scored by attackers who catch the ball inside the oppositions in goal area. Dropped balls result in a turn over.

General

Catch me if you can Tag Rugby ...

Up to 10 in a group. Each player should have a tag belt. Each player partners up with someone and then stand side by side. On the coach's call the players run to that sideline. If the coach calls 1 for example they have to run to the sideline before the 2s can catch them and take their belt.

General

Rugby Baseball Sevens - Rugby ...

Split your team into two teams. One team will be up to bat/kick and the other team will field. The fielding team should take up positions that they feel will be advantageous to their game plan - don't worry too much about over coaching this - players can learn as they play. The fielding team should have a pitcher/thrower of the ball. It is his job to stand on the pitching mound and to throw the ball as hard as he can toward the hitter/kicker. The idea is to force the hitter/kicker to struggle to catch the ball. A bad throw is considered wide and three bad throws means the hitter/kicker gets to walk to first base. However, three good throws that are dropped will be considered three strikes and the hitter/kicker will then be out. So the pitcher throws the ball, as hard as he can, to the kicker/hitter -who if they catch it can make a kick to space. The kick must land on the pitch, but can bounce into touch. If the kick is caught then the hitter/kicker is out. If not then they can start running. They need to get from 1st to 2nd to 3rd to 4th and then back to where they started in order to score a home run. They can stop at any base and be considered safe. However, runners can be called out when running between bases if the fielders manage to get the ball grounded at any of the two bases they are between.

General

Grip Game For Offloads Off Loa...

This is a fun warm up game for the whole team to be involved inPlayers are separated into two teams, one team wearing bibsEvery player is holding a rugby ball, which they keep to themselvesThere is one 'live' ball that is used for the game.This is a possession game, where each team tries to keep the ball for as long as possible, passing and catching one-handed (because their other hand is holding a ball already)Once a team reaches 10 passes in a row, possession switches over. A small forfeit such as press ups could be introduced for conceding 10 consecutive passes.

General

Seal Contact Skills - Rugby Dr...

The aim of the drill is to develop good techniques to protect the ball and stay in a strong position.

General

Lineout Game Lineout - Rugby D...

The coach calls out the number of people that required in the lineout, together with a team name to. The hooker throws the ball in for both teams to compete for the ball. The lineout is over when the scrum half receives the ball. If a team wins the ball and the coach has called their team name then they receive 1 point. If the team wins the line out against the coaches call then they receive 2 points.

General

Simple Passing Exercise Passin...

Tell your players the follow..... The first two players at each coach will advance, attacking the cone to their left, in the middle of the training area. The players should split as they run, increasing the distance between them. When they get as far as the middle cone, they should then pass. The reciever then passes to the first reciever on the cone they are approaching.

General

fun fitness ANSWERS
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Fitness training ideas

Fitness training ideas

Archived User Coach

Long Sessions

I have to plan two full day sessions(10-4)for Under 14's. Has anyone got any good drills that are easily progressed? Or any ideas of what aspects to include? Thanks

Archived User Coach

Looking for a fitness session that is both enjoyable?

Looking for a fitness session that is both enjoyable but hard work too?

Archived User Coach

Pre-season fitness ideas for 1st grade players?

Has anyone got any tried and tested preseason fitness drills aimed at 1st grade players

Ben Carter Coach, Australia

sevens fitness

What the method for sevens fitness for amateur teams

Oscar Coach, Fiji

I need ideas for fun team buil...

I need ideas for fun team building activities and any fun games to help towards team building. Has anyone got any ideas on what to do? Anything to spice up rugby training sessions in the dark, cold winter nights.

Archived User Coach

Tackling progression plan to i...

I need to put together a progressive tackling session for an U16 girls 10-a-side team, who are tackling at an U14s boys level. They have done a tonne of basic technique but cant deliver the agression come game time. I need to help them building confidence and technique.Thanks, Coach from Australia.

Raphael Wood Coach, Australia

Pre-season fitness ideas for 1...

Has anyone got any tried and tested preseason fitness drills aimed at 1st grade players

Ben Carter Coach, Australia

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