1. Muscle Activation / Functional Movements
2. Set up cones 30m x 10m, Channel sprints running in pairs. 10m, 20m and 30m. Slowly increase Tempo and Speed.
3. Lateral Passing in groups of 3 or 4 (grid 10m x 10m). Increase passing distance wider to 10m x 15m and 15m x 20m.
4. Leg swings x 10 each side front and side. Go straight into Lunges, High Knees, Heel flicks, German March (Grass kicks), Horse Kicks, Lizard Crawl, Crab Walks
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.
