EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES
Here is a circuit that allows you to train the core running skills – changing direction, changing pace, turning, accelerating and running backwards or sideways. It is good for a pre-season or in season
Players work in pairs racing against each other over 20m. Players run with someone who matches their position or physical size. Timing each sprint gives the players a target.
Set up as in the picture. Players can work against the clock or race against each other in two T’s.
There are five stages: sprint to the top, sidestep to the end, sidestep across to top, sidestep back to the middle and run backwards to the start.
Players can work with or without a ball.
Two players work at a time through the zig-zags. The players start facing each other so one player starts off running backwards. At each cone, the player running forwards shouts “change” and both change direction to run to the next cone.
Set out cones as shown. Players work individually through the 20m course. They sprint to the first cone. Between the second and third cones they decelerate until they are almost stopped. At the third cone they accelerate and then change direction at each of the remaining cones.
Set up a 10m square and put two obstacles in the middle. One player sprints round the outside to the opposite corner. The other player sprints through the middle and round the obstacles. The first player to the opposite corner wins.
Everyone can be made faster
It’s a myth that sprint speed is entirely natural and can’t be trained – that idea has been compiled by people who don’t know how to make people faster.
Real rugby sprints
Sprinters need to run for 10 seconds flat out, with everything firing and nobody in the way. In rugby, you need bursts of speed but also manoeuvrability and the ability to side-step and to face collisions. Coaching sprinters is like working with a drag-racing car; coaching rugby players is like working with a saloon car that gets bashed up every time and you have to put it back together, re-spray it and stick it back out again for the next match.
Concentrate on technique
Players need to lean forward but also run on their toes. Make sure they are pumping their arms too.
in Fitness & Conditioning, Podcast
Rich Clarke, a highly qualified S&C coach, university lecturer and evidence-based trainer, talks us through how we can make simple changes to improve our agility training. He explains how we can use constraints, ensure a specific stimulus and where we might start with less athletic players. MORE
in Defence, Fitness & Conditioning
Combine conditioning with skills drills. In these two activities, the players will work on line-speed as a group, then in the next activity, on line speed and a part of tackle technique. MORE
in Attack, Fitness & Conditioning, Footwork and evasion
Combine footwork, support, passing and decision-making skills in a highly pressurised activity. MORE
Coaches need to take precautions with their players’ necks to prevent injury and ensure longer careers. Dr Sally Lark, a sports rehabilitation expert, explains the misconceptions and what you should be doing. Rugby players suffer from poor neck motion compared to other athletes – and forwards are far worse off than backs. That’s the conclusion... MORE
in Fitness & Conditioning, Rugby drills, Tackling
Use this activity to develop tackle recovery. MORE
in Pre-season, Rugby drills, Team Management
We can all remember an inspirational figure in our sporting lives, someone who has made a difference. Now you are a coach yourself, you have the chance to be that figure for someone else. What a privilege. Also, what a responsibility. That means that good coaching and management comes from hard work and choosing the... MORE
