4 ways to balance skills and fitness

01 – The warm-up

Good use can be made of session warm-ups to do skills work. At an early stage, passing, catching and light kicking skills can be introduced. In unit sessions, simple lifts and throws can be used for forwards.

Dual use of footwork/passing exercises enhances ball carrying skills, passing before contact as well as support lines. These are all areas that need improving.

Use exercises in small areas, making them larger as the session progresses. Focus on accuracy, so keep concentration levels high.

02 – Games

Small-sided and touch games are a good way of introducing skill components while players are getting worked hard. Try switching from a skill practice into a game, then vice versa.

The cycles, like game, skill, game, and the number of players, coupled with the size of the playing area will govern work rate.

Look at how the players are breathing at the end of each section to judge how hard they are working. If they are chatting easily, then they won’t have been working hard enough.

03 – Blasts

I like to use what I call “blasts” in sessions which have a fitness focus. This is a 10 or 15-minute technical training section, such as rucking. The length and intensity can be managed while including any number of ways to enhance technical performance under pressure.

Work in line with typical phase cycles in a game and at high intensity. Ensure there are always overloads for fitness gains, such as 7v5, 4v3, etc.

04 – Skills conditioning circuits

Skills circuits are a good way of covering lots of technical areas mixed with additional fitness components.

Equipment such as ladders for footwork or poles for evasion, can also be used. Each coach is responsible for a circuit, involving lots of players and plenty of feedback.