Rugby

Base Training

Additional Exercises

Dynamic Mobility/Warm-ups

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Standing Arm Swings
  • Butt Kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Backpedal and Sprint 10m
  • Karaoke
  • Backpedal, Turn & Sprint (Open Hips Left)
  • Backpedal, Turn & Sprint (Open Hips Right)

Speed

  • Falling Start
  • Laying Start Sprint
  • In’s and Outs
  • Buildup Sprint
  • Flying Sprint
  • A Skip
  • B Skip
  • Stride-outs
  • Variable Speed Run
  • Uphill sprints and strides
  • Figure 8 rabbit run
  • Resisted Speed Drills
    • Surface: sand or water
    • Incline: ramp, hill stairs
    • Towing: sled, speed cord, partner resistance
    • Resistive Belt

Agility

  • Four cone square agility
  • Zigzag agility
  • Frappier Footwork
  • Ladder Drills
    • Forward One In
    • Forward Two In
    • Lateral Two In
    • Forward Diagonal Step In In On Out
    • Backwards Diagonal Step In In On Out
    • Forward Step In Out Out
    • Lateral Step One In One Out Down the Side
    • Lateral Shuffle Down the Side
    • Forward Crossover Step
    • Backward Crossover Step
    • Hopscotch
    • Side Hops Down The Side
    • Hops Zigzag Pattern
  • Cutting Drills
    • Outside Foot Cut
    • Inside Foot Cut

Quickness

  • Acceleration
    • Harness drive (single exchange down and up)
    • get up and go
    • Linear acceleration dash
    • Linear rolling start
  • Change-of-direction
    • Run and cut
    • Run to daylight right now
    • Rugby specific curved running
    • Get past (defender moving forward)
  • First Step Drills
    • Open Step
    • Cross Power Step
    • Drop Step
    • Turn and Run

Movement Patterns for Plyometrics

Exercise References

  • NSCA 2013
    • Acceleration
      • Harness drive (single exchange down and up)
      • Linear acceleration dash
      • Linear rolling start
      • get up and go
    • Change-of-direction
      • Run and cut
      • Run to daylight right now
      • Rugby specific curved running
      • Get past (defender moving forward)
    • Maximum-speed drill
      • Acceleration Run

Green Bullet = Sports Specific


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