Rugby Drill Demonstration
Athletes are spread out onto different cones for their starting positions. When the whistle is blown the athletes will run in the direction of the course. Every time they get to a white cone they must sprint to the next cone. Everytime they get to a red cone they may jog to the next cone. Once they get to the last white cone they must sprint all the way down to the starting red cone. This is done for 2 minutes at a time with up to 3 sets.