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
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.
Lower tackle heights leave the ball free for longer and change the breakdown contest. If your ruck work has not been updated this pre-season, you are coaching last season's game.
Long, lonely runs build lungs, not rugby players. Here's how to build a pre-season that puts fitness where the game needs it - with a ball in hand and a decision to make.
