Starting on the try-line perform the following;
1- A maximal intensity pyramid
R1- Recovery – slow jog to the opposite try line
and back.
2- A maximal sprint to the opposite try line and
back.
R2- Recovery – slow jog to the half way line and
back.
3- A maximal run to the half way line and back.
R3- Recovery – slow jog to the 22m line and
back.
4- A maximal sprint to the 22m line and back.
R4- Recovery – slow jog to the 22m line and
back.
5- Same as 4.
R5- Same as R4.
6- Same as 3.
R6- Same as R2.
7- Same as 2.
R7- Same as R1.
8- Same as 1.
Players start on the bottom of the figure; Start point
(starting point) and E (end point) assists in
following 1- 8.
The complete drill = 1 Set: Perform 1-3* sets per session;
3-5 minute rest between sets
*Perform the desired number of sets, depending on the
other conditioning drills in the specific session and the
desired volume of the training session.
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.
