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
Use this T drill passing exercise to work on players passing, with added movement elements to create more variability and fatigue. A good activity for warm-ups and also part of a conditioning block during pre-season. MORE
Develop good spacing in the attacking line to spread the defence and then find gaps. This activity starts the process by pulling attackers out of position and forces them to adjust. The development is ideal for the next stage of Return to Play. MORE
Develop your players’ go-forward skills with evasion in this competitive scenario. It’s easy to set up and you can add lots of variations. Even though some of the players will “cheat” by not exactly stepping to the side of the cones, their swerves and go-forward will help them replicate these skills in a match situation. MORE
Use this fun warm-up game to test the players’ passing, evasion and decision-making skills. The defenders use rolled-up socks as cannonballs, though they could equally use rolled up bibs. Thanks to Ray Smith who coaches with the Old Reigatians Girls for the inspiration for this activity. Set up the pitch, with a safe zone to... MORE
