EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES

Rugby coaching sprinting and agility drills to improve footwork

Sprint – zigzag – narrow

  • Place six markers 3m to 5m apart in a zigzag pattern.
  • Get your players to run forward through the zigzag pattern.
  • They should accelerate towards each marker.
  • At the marker they decelerate, as this lowers their centre of gravity.
  • They step off the outside foot and turn towards the next marker.
  • They accelerate and then continue the sequence. Repeat five times. Rest for 90 seconds between repetitions.

T Grid – shuffle and sprint

  • Markers are positioned in a T pattern, 10m apart.
  • Players start at the top of the T.
  • They shuffle laterally to each side.
  • They then sprint down the midline of the T.
  • Vary the size of the T. Repeat five times. Rest for 90 seconds between repetitions.

T Grid – race


  • Set up two T grids of equal size, side by side.
  • Partners stand at the base of each T (bottom left of picture represented by a dot).
  • On your command, partners race around their grid. Repeat five times. Rest for 90 seconds between repetitions.

T Grid – sprint


  • The markers are positioned in a T pattern, 10m apart.
  • Players start and finish at the base of the T.
  • They sprint around the length and width of the T.
  • Vary the size of the T. Repeat five times. Rest for 90 seconds between repetitions.

This article is from Rugby Coach Weekly.

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