ACTIVATE is a structured, progressive exercise programme that is designed to be used as part of training sessions and pre-match warm-up routines. World Rugby and the RFU are keen for all clubs and schools to use this as part of their weekly training.
Here is how you can integrate Phase 1: Part D Pogo jumps into a 1 v 1 evasion activity.
EXERCISE: POGO JUMPS
Maintaining a slight bend in the knees, bound up and down on the balls of the feet.
Try to minimise the time that feet spend in contact with the ground (the players in the video could improve on this!)
For U15-U18s, one set of 16 jumps. For adults, two sets, with the second set aiming for higher jumps than first.
Key cues: Hips, knees, and ankles in line. Soft Knees.
ACTIVITY: POGO JUMPS INTO 1 v 1
Put a ball carrier and defender opposite each other in the middle of an 8m long, 5m wide box. Set up lots of boxes, so lots of players are active.
Perform the set of pogo jumps.
On your shout, they run back to the end of the box behind, and the attacker runs forward to beat the defender.
Most of the time the defender will be able to touch the ball carrier. However, a win for the attacker can be that the defender doesn’t get two hands the attacker before they are level or past the defender.
Develop with a random number of pogo jumps. Or, the players run to the corners of their box.
This activity builds from a footwork activity into a 1 v 1 evasive game. It will help develop awareness and go forward for both attackers and defenders. MORE
Evasive running is among the hardest things to teach because you have to be part rugby coach, part sprint coach and part SAQ expert. Use this activity to make real improvements in your players’ footwork. MORE
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
The back row needs to operate as a coordinated unit in defence, not three individuals. Use this session to develop their roles. From a scrum, each back row player has a different running line so they can cover initial attacks, a possible break and then defend around the ruck. MORE
Use this passing game to encourage accurate, fast passing developing into passing at pace, both by going forward and moving the ball laterally. Lots of passing practice doesn’t reward accurate passing. Unless the pass isn’t executed well, the passing group won’t beat the lone runner. MORE
From a tight or close ruck, a one-pass play can create go forward outside the fly-half or first receiver. Use this session to open your players’ mind to different possibilities. One pass plays are low risk and so should be executed with greater confidence and pass at the tackle line. MORE
Develop your players’ ability to pass with their heads up to see what’s coming. Help them pass in corridors of traffic but with limited chances of collisions. Avoiding collisions means looking ahead, but still looking to take a pass. Expect mistakes as players don’t focus on what’s in front of them enough. MORE
Put passing skills under pressure with this quick activity to set up. Develop running and passing and then taking a pass while on the run. The passes might go to the left or right. MORE
