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.
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