Rugby: warm up sessions

Keep your playing briefing, brief and tell the players the following laws. Both teams are in attack and both teams are in defence, at the same time! It is up to you how many players you allocate to your attack and how many you allocate to your defence. If you are touched while carrying the ball (decide if the touch is one handed or two handed), you and your entire team must return to your red zone before being able to restart your attack. While your team is returning to your own zone - you cannot defend the neutral zone and any touches in there will not count. If your team makes a mistake e.g. a dropped ball or forward pass. Your entire team must return to your own red zone, not defending the neutral zone as you retreat. The winning team is the team that invades the oppositions space and scores a try, just outside the grid, first. There is no offside in defence. There is no kicking.

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.

Make sure that you have your warm-up area marked out before your players arrive, it's important that you get them working right away. You can decide to play this game in smaller grids, or a larger playing area with the entire team. If using small grids, they can be 10 meters x 10 meters - and mark out as many as you need depending on the size of your team. If playing in a large area with the entire team, have two players working as taggers. The rest will be attackers - running around the playing area trying to avoid the taggers/defenders. If playing in a smaller area, have 2 defenders/taggers and 6 attackers. Give the taggers/defenders a ball each. Keep your law briefing, brief! It's important to get the players working as soon as possible. Tell the players that the two players with the balls will be chasing and looking to tag the rest of the players. If you get tagged, you join the taggers team. Play the game until all players are tagged. The last two players tagged, become the first two taggers for the next game. The ball cannot be thrown.

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.

Have four players stand at the four cones, the other players, in their own running groups of four should, be behind them - ready to go when their turn comes. Give the first player, the player with the ladder furthest away, a ball. The other players should lay down on the ground. When the first player runs and reaches the ladder, the second player can get up and attack, the third player can attack when the second player reaches their ladder, and the forth player can get up and attack when the third player reaches their ladder. The pass should be passed down the line, but you can only pass when you're inside your own ladder and you can only receive when you are inside you own ladder. Players aim to get the ball down the line, and should, score at the end before passing the ball to the first receiver in the next group. Players cannot stop inside a ladder or at any time during the attack.

The players in their groups of 3 stand between the lines of the inner square with the working group stood inside the other players. The first group of 3 begins by running across the grid passing the ball. When they reach the centre the ball is put down an they then run at the players with the pads (on their left) each pushing their player to the outer square. The players then swap. The pad players run across to the tackle bags and push and tackle the bags to the outer square. Players swap again now the new 3 players (third group) run to the ball pick it up and take the ball turn right to face the 3 players on the 12 o'clock side of the square and run into contact for the ball carrier to present the ball. This ball is then picked up by the 3 players being pushed back and the drill starts again. Keep the tempo of this exercise high. <em>Note:</em> You can change the position of each activity within the training area - but that will impact on the instructions to coaches. Players can basically go in any direction, but they do need to communicate and work as a unit. Don't get to hung up on where players should be going, or in what order.

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 defense. 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 defense 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. 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! Don't hesitate to shape the game to focus on your session goals, and let us and other coaches know what worked for you!

Passing and receiving exercise to warm the players up and get the handling skills ready for training.Minimum 9 players.Groups of three run out together in a lineAn end player starts with the ball and passes to the player next to them, who passes to the other end player of the three.That player then pops the ball off to the player in the next group of three opposite them.The passage continues.

With each new instruction to players you'll be having a race, lets see which group is the fastest - no cheating! Don't spend too much time talking, get the players into their groups quickly and tell them to do the following: Pass the ball between your legs to the person behind you - keep going until the ball reaches the end of the line. Same thing as above, but this time when the ball reaches the end of the line, the player at the end runs the ball back and the ball starts the same journey again. This is repeating until the every player has run from the back to the front of the line. Same idea but this time under legs then next person passes over head, next under legs (under/over/under etc.) Same idea but twist hips to pass to person behind first to the left then to the right - back person runs to front. As above but just over the head. Progress this with your own ideas e.g. pass to the person behind you with one hand etc. This warm-up should be full of fun.

Drill to warm up/practice different types of kick.Players form two lines in the 15m channels with all the balls starting on one side.The player with the ball at the front of the line runs out and does a cross-field punt to a partner on the opposite side of the pitch - kick labelled 1.The partner catches the ball, and does a chip kick which they chase and gather themselves - kick labelled 2. Once they have gathered their chip kick they perform a grubber kick to their partner who has continued their run. Aiming to kick the ball between the posts for their partner to gather and score - kick labelled 3.Players jog back to join the back of the opposite line.Once the first pair have performed the chip kick, the next pair in line can go.

1) Run outside cone with ball (either side) and on to other group. 2) First three people in each group with a ball - six people on the move. 3) No contact

Groups of 3. - 2 players get into a strong T.O.P position.- Another player starts to to standing press ups on to the heads of the 2 players. - This encoruages neck and core strenth essential for a safe scrum.

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, but there will be some light contact. 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, it will be their job to move the ball from the back of the maul and out to an attacking line. 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 stop and turn, a maul is then built based on how you have trained your players to Maul. Only four players should be in the maul - but every player should be able to maul - including the backs! When you start playing this game make sure that the defence is employing your defensive pattern around the maul. They will commit 4 players, but will not do anything more than provide light resistance. Once formed the maul can take four steps before moving the ball. If there is a delay in creating the maul, or the quality of the maul is poor - the ball can be turned over. 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! If a team has been in possession for a long time, don't forget to turn the ball over to give the opposition a run. Don't hesitate to shape the game to focus on your session goals, and let us and other coaches know what worked for you.

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!

Players line up at least 2 or 3 behind a cone. The ball starts at one end with the player running up to the cone in front of him and passing to the next player waiting on the cone. As a player has passed he must quickly run around the grid and fall back into position. The Ball is constantly within the grid moving from right to left.

The attackers need to get from one end of the grid, a safe zone, to the other end of the grid, another safe zone, without getting touched. You decide if the touch should be two hands or one hand. You decide when Hares can run, the attack begins on your call and each Hare has 10 seconds to start their attack. If a Hare is touched, they become a Hound - joining the defence. The last Hare standing or touched is the winner. The last two Hares in each game, become the first two Hounds. Tell your players the laws of this game, but keep your player briefing, brief!

Groups of 3. - 1 player is active, 2 players are resisiting. - Active player gets into scrumage position between 2 defending players.- Tries to push both players back, like a scrum.

Tell the players that when you touch the shoulder of a player, they: have to go into the center of the circle, pick up the ball, and try to break out with the ball. The circle must close the gap left by the player that has went into the circle, and bind tight to try and stop the player from leaving. <em>IMPORTANT:</em> The players in the circle must stay bound and cannot use their arms or knees to stop the player trying to exit. The player trying to exit cannot attack the smallest player, nor can they attack sensitive areas of other player's bodies. There must be a sense of fun. The ball carrier should attack the space between the players that are bound on, that space will be very small indeed. The coach walks around the circle taps a player on the shoulder, and lets the fun begin. If the player gets out - well done them. If not, let them rejoin the circle and the select another player. Don't spend too long on this - but the players should enjoy it.

Within each group of 10, there should be 4 attackers and 6 defenders. The defenders should be in the outer grid and the attackers will be in the inner grid. The defenders cannot enter the inner grid. The players can pass the ball in any direction inside the inner grid, and can move around as much as they like. When they attack outside the inner grid, they can only use non forward passes. The aim of the game is for the attackers to touch the ball down outside the outer grid, without getting touched. If the attacker gets touch, they swap places with the defender that touched them - they become a defended and the defender now becomes an attacker. Decide on two handed or one handed touch, it's your call. You might also decide to give your four attackers a period of time and unlimited touches before switching defensive and attacking players. Don't forget to give everyone a chance in attack and defence.

Divide your players into groups of five, with one player acting as a running. Each grid will need a runner. The runner starts on the runners cone. You might wish to have two groups of five at each grid, and to have a quick demo before sending all the players to their own grids. Keep your player briefing, brief! The first five passers attack the runners line, passing the pass down the line as they go. The runner sets off as soon as the first ball carrier starts to move. The aim of attack is to score a try in the corner, beating the runner - so quick hands. Each player should realign following their pass, there will be two attacks for each group before they move the ball onto the next group. After the first attack the runner goes to their cones on the opposite side of the grid ready for the next attack. The attack begins when the first players picks the ball off the ground. Don't forget to change the runners. Move the runner cones in to progress the exercise and to put the attack under more pressure.

Keep your player briefing; brief, and get them working as soon as possible.I can't stress this enough, it's not a debating society - players want to play. Split your players into two teams, giving each team their own set of bibs - if necessary. One team will be in attack, the other in defence. Tell the players we are going to play one touch off-load, the normal laws of rugby apply. Any forward passes etc. will result in the ball being turned over. When a player is touched, they must pass right away without delay. A delay will result in the ball being turned over. Use your own judgement here, taking into account the age and skill level of the players. Alternative: You might decide that one team will play 5 minutes in attack no matter what - and 5 minutes in defence. They have unlimited touches, you can change this depending on your training goals. Let them play - don't tell them what it's all about. Let them discover, remember this is the warm-up! Don't hesitate to change any of the above to suit your training goals/targets.

<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.

Groups of four, players stand in a T shape with about two yards between each player.The player in the middle is the focal point and each round is designed to test that middle player as they will be doing the most passing and receiving.Player A - Player BPlayer B - Player CPlayer D - Player BPlayer B - Player DPlayer C - Player BPlayer B - Player APlayer D - Player BPlayer B - Player DThe middle player must receive from the side and pass out the other side.The middle player then plays a one-two return pass with the player opposite.The middle player then receives the ball from the side player they just gave it to and passes it back across to the original passer.Another one-two with the player opposite is then played.Switch positions clockwise after 20/30 seconds.

2 players Ball One player lies ontop of the other.The coach shouts, N,S,E or W.The Bottom player with the ball then fights to get in the long placment position presenting the ball the direction the coach says.

<li dir=&quot;ltr&quot;>Two players are competing to manoeuver around the sticks or cones and get over the line.<li dir=&quot;ltr&quot;>Set up sticks (or cones) on the pitch as shown in the video.<li dir=&quot;ltr&quot;>Players line up in two lines and on the coaches signal/whistle players begin the drill.

Tell the players that one group is the Mice and that mice have tails, their tags. The other group is not happy with the Mice, they are the Farmers Wives and - they need to chop the tails of the Mice off! The tails are the tags. The Farmers wives can run anywhere, in all directions, within the playing area - as can the Mice. The Farmers Wives can work together to hunt a Mouse. When a Mouse has their tail chopped off, they have to go to the chop zone (there might be some light fitness work there for them, your call. With older players you might have more interesting fitness work or challenges in the Chop Zone). You might decide that one tail is enough to be sent to the chop zone, or maybe they have a second chance and the Farmers Wives need to get both tails. Don't forget to change over after a period of time, counting the number of Mice in the chop zone. The winning team is the team with fewer Mice in the chop zone at the end of their playing time. You might decide on about five minutes a half. Have a bit of fun with this and let us know what variations worked for you!