Two minutes on each station
One minute rest after one completed circuit
Complete the four stations twice
Running - stay off heals
Burpees - chest to floor, then up and jump
Hurdles - stay off heals, squat and then jump over hurdle, land, squat and jump over next hurdle, land, squat and jump over the last hurdle.
Important to land and squat.
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.
