The athletes will begin by defensive sliding to the black cone, once they have made it to the black cone they will defensive slide to the blue cone where they will defensive slide to the green cone to where they will defensive slide to the red cone. Once they have made it to the red cone they will turn and run to the orange cone where they will run and close out to the white cone, before sprinting to the yellow cone in the corner. Once they have got to the yellow cone they will sprint to the blue cone at halfway before defensive sliding to the black and then to the red before running back to the start and going again.
As this is an Aerobic training session the amount of work must be equal to the amount of rest. In order to be able to cater for more then one athlete each or half the team can start at different cone. Make sure to encourage and push the athletes, make sure they arent cutting corners. Athletes will do 4, 5 minute efforts.
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
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