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
WR ACTIVATE: Pogo jumps in a skill activity
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.
- You can also use this with the Ski Jumps ACTIVATE activity.
For more evasion activities to use with this try out…