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
The offload is one of rugby's most devastating weapons when executed well, turning a defensive collision into a second-phase attacking opportunity. This article breaks down the technique, timing, and training progressions coaches need to develop confident offloaders at every level.
Defensive line speed is the single most important factor in shutting down attacking opportunities before they develop. This guide explores how to coach your defensive line to push up as a connected unit, communicate under pressure, and deny the opposition time and space.
The teams winning in 2026 aren't taking risks - they're grinding out territory with relentless pick-and-go phases. Here's how to coach it.
