Rugby: Cone drill warm-up

Description

Use this drill to increase HR whilst introducing basic movement patterns associated with sport. (This will make better use of time than 5 minutes of jogging or similiar.)

The five key movements that can be worked on, although there are many more, are:

• Running forward 
• Back pedaling
• Side shuffle
• Backward diagonal shuffle
• Forward diagonal run
• Backward diagonal run

Each one of these also has an acceleration and deceleration component.

Example of running pattern.

1. forward run from A-B
2. Side shuffle from B-C
3. Back pedal from C-D
4. Diagonal forward D-B
5. Back pedal B-A
6. Diagonal forward A-C
7. Side shuffle C-B
8. Backward diagonal shuffle B-D
9. Foward run D-C
10. Backward diagonal run C-A