Si Nainby talks in depth to William Wayland William is a certified strength and conditioning coach and owner of Powering Through Performance Gym in Chelmsford, Essex http://www.powering-through.com/. He works with a wide variety of sports and athletes including rugby, motorsports and the PGA European Tour. His background is in applied sports science. MORE
A lot of rugby is a race – who’s first to the ball. In this activity, it’s who’s first to the ruck and then who’s first to be in a strong position to win or retain the ball.
Forwards have to react quickly to different situations because they are often dealing with one area of the game (like a set-piece or a previous breakdown), before they have to beat the opposition to the next situation.
- Put two pairs of players in the box facing each other.
- They move forwards and backwards mirroring each other’s movements, while passing one ball around the group.
- When you shout a letter, the current ball carrier stands still and the other players race to the designated ruck pad.
- Depending on where the ball by the ruck pad is, one side tries to steal the ball and the other side try to protect it.
- Play for a few seconds, until one side wins the ball or an infringement occurs and then repeat.
- Develop by having the ball carrier put the ball down, do a press up and also join.
- Further develop by having the pads in different places, or a player being tackled over the pad.
- Players should take the quickest line to the ball, but square up at the last moment (an “L-shaped” run).
- Aim for the appendages if the player is over the ball – arms and legs.