Megafit

WHY USE IT

This recreates the pressure of the final minutes of a match with non-stop defence and attack. It improves physical fitness and sharpens the discipline required to attack and defend well.

Set up

A 20m square and three teams of equal numbers. Spread the forwards and backs evenly among each team.

HOW TO DO IT

• Team 1 lines up against team 2. Team 3 waits outside the square doing press-ups or sit-ups – they are replacement attackers (see the top picture).
• Team 1 aims to score while team 2 defends. A defensive error sees a nominated defender lap the square twice (“instant sin bin”) before re-entering from behind his own tryline. This increases the attacking team’s chances and makes the defence work harder (see picture 2).
• Attacking errors that would result in a scrum, lineout, penalty or free kick - or the defenders winning the ball - sees the attacking team replaced.
• Defenders do not become attackers if they win the ball but defend against the other team. Swap attackers if there is no change after two minutes. Run defenders for five minutes at a time then change.