Use this series of exercises to build up simple skills for rucking. It starts with low impact techniques before upping the level of contact in a breakdown contest. Contact needs careful management. Skills should be honed before they are put into bone-on-bone situations. MORE
Win the ruck with just one player
Winning a ruck with just one player is a great way to maximise numbers post contact. In open spaces, this is a top skill to develop to retain quick ball and play again.
Attacking away from congested areas, this is an ideal way to keep quick ball going. It’s also a good individual skill for normal rucks too.
- Place ruck pads and players as in the picture. Players lie either side of the pad.
- On your command, players contest a 1v1 ruck. The winner is the first player to drive over the ball.
- Ensure players move from a prone position, to all fours, to a three-point stance to enable them to move quickly and powerfully.
- Next, players face each other across the box.
- Teams pass a ball between themselves until you call which ruck pad to run to.
- When the letter is called, the players in possession of a ball drop it and contest a ruck at that pad.
- Two teams of three start by passing a ball between them. Give each team a colour.
- When you call that colour, that team’s ball carrier enters the box with a team mate along with two of the other team.
- If a tackle is made, then there is a 1v1 ruck. No passing is allowed. Once the ruck has finished, players leave the box and return to their starting positions.
- Low body positions.
- Contact with the shoulder.
- Driving low to high.
- Continuous small, driving steps.