*Set up Circuit cones from goal line left edge, a ) Shuttles x 4 Up/Downs b) Sprint to next cone Halfway, Burpees x 10. c) Bear crawl across halfway 5m to next cone then change to Crab walks 5m to wards centre of field. d) Pushups x 10 on next cone. e) Shuttle x 4 Up/Downs then sprint under the Goal posts. recover back to starting point.
Approx 3 to 4 minutes solid effort no rest or breaks within the drill except for 30 seconds walk to the START to restart new set. Best to use this drill at the end of training or enduced game related fatigue prior to conditioning games. Excellent for Rugby League specific endurance. Sequence of activities can be varied or other exercises added in place of others to keep it fresh.
Recommended : 2 to 3 sets maximum in a session.10m Shuttles x 6, Burpees x 5, Bear Crawl 10m, Commando Crawl 10m, Burpees x 5, 10m Shuttles off the ground x 6 Run back to finish/start line, walk back to start 30sec restart whistle.
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