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
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.
