Change of pace on the rugby pitch

Set-up

A ball
Coloured bands (or long rugby socks)
Cones
Channel of 20m by 30m

What you get your players to do

On your command, the attacker has to attempt to score a try at the opposite end of the channel (see picture 1). A nominated defender attempts to tag/touch the ball carrier. Defenders come from different angles and starting points (see picture 2). A try scored represents five press-ups for the defenders. A try stopped (a tag, a dropped ball or running out of the channel) is five press-ups for the attacker.

Look for

Attackers observing who is defending and where they are coming from. Players using space and angles of running to encourage different speeds.

Development

Some defenders are single runners and some “double defenders”. They should vary their starting cones. Double defenders use the bands/socks to tie their inside leg together (like a “three-legged” race – see picture 3). Double defenders must put their inside arm around their partner and work together. They can only tag with their free arm. Single defenders against single attackers becomes full contact. Make the channel wider in some areas than others.

Notes

Differentiate between different-paced players by nominating defenders late or early. Ensure banded players are similar sizes. Double defenders are big (cover a wider area) but are slow and can be manipulated by speed.