EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES

WR ACTIVATE: Ski 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 Ski Jumps into a 2 v 1 activity.

EXERCISE: SKI JUMPS

  1. Start with feet together and hands resting on opposite shoulders.
  2. Alternate jumping to the left and right, keeping feet together and knees bent.
  3. For U15s, One set of five jumps to each side (10 in all).

Key cues: Hips, knees, and ankles in line. Soft Knees.

ACTIVITY: SKI JUMPS INTO 2 v 1

  1. Put two attackers and one defender about 5m from the side of a 5m box in a line, with a coach (or player) at the corner of the box.
  2. The coach calls out the number of jumps, but shouting “play”.
  3. The attackers run into the box to attack, with the coach popping up the ball to the first attacker.
  4. The defender runs to the other corner before coming forward to defend.
  5. Repeat with all the players, until every player has completed the full set of jumps.
  6. Then, repeat the exercise with a random number of jumps.
  7. Note, you can also use this with pogo jumps.

For more 2 v 1 exercises, try out the following:

More information on Activiate

There are four versions of Activate:

• Under-15 (Age 13-15 years)

• Under-16 (Age 15-16 years)

• Under-18 (Age 16-18 years)

• Adult (Age 18+ years)

What are the benefits of using Activate?

Using Activate with players will help to develop and improve their:

General movement control and skill – Many of the exercises in Activate can help to develop the stability and mobility that underpin the safe and effective performance of various movements when playing rugby

Conditioning and athletic performance – The progressive nature of Activate can help to improve parts of players’ athletic performance; such as: strength, power, running speed, and ability change of direction efficiently

Physical robustness – Using Activate can help to develop the ability of muscles, tendons, and ligaments to handle the forces they experience when playing rugby, leading to a lower risk of these structures being damaged when playing rugby and other sports.

For more information, visit the World Rugby site here.

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