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
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.
After a long summer off, throwing players straight into full-blooded tackling is asking for trouble. Here's a graduated, welfare-led way to rebuild collision tolerance in pre-season.
Restart kicks are now the most common set-piece in rugby and the easiest to lose. Treat them like a lineout: prepare options, drill the catch, and own the reception.
