5 mins of skipping
5 mins of dynamic stretching - legs swings (10x forward and 10x side), lunges (10x normal and 10x with body twist), 2x10m high knees, 2x10m butt flicks, arm swings (10x forward and 10x back), 2x10m grapevine runs
5 mins of run throughs- 20m at 50% and walk back, 20m a 70% and walk back, 20m at 85% and walk back, and 20m at 95% and walk back
10 mins- 5x ladder running, 5x ladder running with ball passing
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.
