20-minute fitness blowout

Play sets of “intense touch” interspersed by tasks. Each set (game or task) lasts 90 seconds, with 45 seconds of activity and 45 seconds for players to change over and prepare for the next task.

Finish with a light jog. Over time, the 90-second set can be altered to incorporate a longer task time and a shorter preparation time. For instance, a task lasting 50 seconds with 40 seconds of preparation.

Intense touch

In 5m by 10m boxes, play 3v3 one-touch rugby, with the longer sides forming try lines. Adjust numbers so all the players are involved.

At turnovers, the ball is placed on the ground. The new defenders retreat to their try line, the new attackers play the ball from where it lies. Similarly, following tries the ball is left on the ground, with the scorers becoming defenders.

A selection of tasks

Bag drop: Lay some tackle bags on the ground, each with an adjacent ball. Players repeatedly drop onto the bag then spring up and claim the ball back between their legs.

Non-stop tackles: A tackler works in a 5m square. Two ball carrying players alternately jog alongside parallel sides to be tackled. As the tackler regains his feet the other jogger starts his run. Joggers should practise presentation then regain their feet quickly, to return to their starting point.

Chinese walls: Two tackle bag holders face each other across a 5m channel. They walk slowly towards each other, while a rucker drives them in turn back to their edge of the channel.

Fartlek: A single repetition run from one dead ball line to the other and back, alternating between a jog and a sprint changing at each pitch line.

Keep ball: One player with a ball attempts to keep it from the other two. Any ball “stealer” immediately becomes the new ball carrier. Don’t allow tackling.

Pyramids: Players alternately sprint out and back 5m, 10m and 20m. Next reverse the pyramid with the players having to lie prone at each line. Repeat.

Down and up: Put pairs of balls five metres apart. Players sprint to a ball, slide down onto it and get to their feet immediately. The ball is then placed on the ground and the action repeated with the other ball. Repeat, alternating between the two balls.