Station 1: Weight Throw - From a kneeling position
Station 2: 60yrd Sprint - speed test
Station 3: 5yrd-10-yr-5yrd - speed and agility run. Start and centre cone run to first cone touch and back to far cone touch and back to centre cone touch
Station 4: Vertical Jump - Squat and jump as high as possible
in more ways than one
sportplan_netball
in more ways than one
sportplan_rugby
Your players can pass beautifully in a warm-up grid. Then a defender closes, their lungs are burning, and the ball goes to ground. Here is how to build catch-pass skills that hold up when it matters.
A box kick or up-and-under is only as good as the chase behind it. Here is how to organise your chase line, compete in the air safely, and make sure your own catchers are ready for what comes next.
World Rugby's lower tackle height is no longer a trial. It is law in community rugby from this season, and unions choose waist or base of the sternum. Here is how to retrain your defence.
