What you do just before your workout begins can have a big impact on what you are able to do during your workout. Many athletes prepare for a training session by carrying out some routine stretching exercises, but it's important to remember that stretching helps to improve your static (non-moving) flexibility and may not do such a good job at preparing your body to move quickly and efficiently. That's why I recommend that you focus on 'dynamic mobility exercises' before every workout. MORE
VIDEO: Bust and finish
Combine footwork, support, passing and decision-making skills in a highly pressurised activity.
- Put two lines of attackers in front of a 10m by 20m box.
- The front line of attackers pass a ball up and down their static line.
- They face a line of three ruck pad holders, about 2m away, and 2m apart. Behind that line is a tackling defender, and then two further pad holders come forward from the back of the box.
- Shout “go” and the current ball carrier busts the line of pad holders, fixing and passing (or offloading) as the tackling defender comes forward.
- The support players add depth as the attackers aim to beat the last line of defence.
- Keep the attackers rotating quickly so they start to work under more pressure as they begin to tire.
Develop by removing more of the ruck pads, so the exercise becomes more physcial.
- Attack the edges of defenders.
- Pass into the space in front of support player.
- Keep the ball carrier in touch with support players with communication.
This video is part of the DVD from Keith Holifield and Gethin Watts, Skills conditioning and fitness for rugby.