Always start in a supine position
Run 5m FD, fall down, run 5m BD
Run 10m FD, fall down, run 10m BD
Run 20m FD, fall down, run 20m BD
Run 30m FD and turn immediately running back to the start.
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.
