Nic Dolly, from Build U Fitness, gives us a bodyweight leg workout that your players can do at home, which will help strength and endurance. HOW TO TRAIN One set is: one jump squat, one jump lunge left, one right. Complete 100 of this set of exercises and record the time. See if you... MORE
Develop the players’ ability to make extra yards by moving to the side of their opponent, while still moving forward.
A player who’s moving forward is harder to stop than one who’s moving sideways. Develop a step that’s both forward and sideways.
- Put a ruck-pad holder at one end of the box and a ball carrier at the other end of the box.
- Have the ruck-pad holder run hard towards the “step zone” and then stop before he enters the zone.
- Have the attacker sprint towards the zone, changing angle once he reaches the zone, aiming not to be touched by the pad holder.
- The pad holder should not reach across with the pad, but keep it close to his body.
- Make sure the attacker is sprinting.
- Have the ruck-pad holder start from one of the corners.
- Add another ruck-pad holder.
- Put a defender and attacker in between the boxes at each end. Have the attacker run into any of the boxes and aim to get as far up the box as possible.
- If the attacker runs out of the box then he gains no points, and if he is knocked out of the box he gains the points from the last line he reached.
- Give out points based on where his HIPS finish up. Swap players and repeat.
- Run hard at the “step zone”.
- Change angle in the “step zone” and keep going forward.