Get your players to quickly react to their roles and who they are marking, plus get off the line quickly with these ruck defence warm up exercise. MORE
Super rucks: edge, knife and focus
Aim for super accurate outcomes at the collision contest, with the ball carrier winning the contact edge, then knifing, while the supporter focuses on the ball.
- A feeder passes the ball to a receiver
- The pad holder can move up to another 5m away from the inside cone
- A defender stands opposite the feeder
- The receiver runs at the middle of the ruck pad (intentionally to create a contact and power into the contact)
- The feeder and defender race to win the space over the ball as the pad holder steps aside
- The ball carrier must twist and turn, ideally with their lead shoulder changing from the first contact
- The arriving player should be square so their shoulders and hips are facing up the pitch
- When they go over the ball, if they have to briefly put their hands on the ground, they shouldn’t extend their hips
The ball carrier needs to win the collision on their terms, twist, turn and return the ball to their team while the support player goes over the ball square, and not at an angle.
Ruck pad, cones, ball.
HOW TO DO IT
- Have a feeder pass the ball to a receiver.
- The receiver runs at the middle of the ruck pad (note it is the middle so they have a clear target). They go to ground and “knife” the ball back by twisting and turning.
- The feeder and a player opposite them race to win the battle over the ball.
- The ruck-pad holder should move out of the way.
- Replace the ruck-pad holder with a tackler.
- Change the starting points for the support players.
- Score the try when falling in the tackle.
- Then land on the left shoulder and turn so the right shoulder is now on the ground or vice versa.
- Go over the ball square.
- Don’t over extend so the hands have to support the body weight.