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Change of pace (Speed), Agility & Running Skills Rugby

Description

Individually
Random cones of different colours
Each colour represents a different running speed:walk, jog, sprint.

Coaching Points

Speeds are like gears of a car
Vary your speed as much as possible
Combine change of speed with a change of direction
Head up, Chase the Space

© Copyright Sportplan Ltd, 2011

Change of pace (Speed)Agility & Running SkillsRugby Drills Coaching

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Agility & Running Skills

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Rugby Agility & Running Skills

Agility & Running Skills

Agility Slalom - Race Set up the cones as shown. 12 Cones with...
Agility Slalom The first player runs around the red cone and back...
Agility test 2. From the start position, run forwards out of the...
Agility test 2. From the start position, run forwards out of the...
Alignment - Running as a group Working in groups of up to 4, players spaced approximately...
Ankle Rotations Simple ankle rotations in a clockwise direction. ...
Ball around the head. Handle the ball around the head in a clockwise...
Ball around the hips. Simple movement of handling the ball around the...
Ball around the hips. Simple movement of handling the ball around the...
Ball under legs. Handling the ball under each leg at a time. Bring...
Beat The Runner Divide your players into groups of five, with...
Box agility running Players line up in two groups on the first cone....
Calf stretch.Click for more...
Cat and Mouse Players stand back to back and await the coach's...
Catching the ball between the legs. Knees slightly bent and feet apart. Start...
Change of pace (Speed) Individually Random cones of different...
Channels1) Run down channels 1/2 / 3/4 pace. 2) No forward...
Colour Agility The coach sets off the players one by one. As...
Cone Agility From the start position, run out to the centre set...
Continuous Attacking Groups of four, 1 attacker and three defenders Coach...
cross over running5 x 5m grid, size can vary according to ability. Player...
Diamond Geezer Try and get to the session well ahead of your players,...
Fast Feet Drill The ball carrier from each end runs out and has...
Fast Feet Drill The ball carrier from each team runs out to the...
Fast Footwork Setup as shown. 2 groups with one ball...
Fast running and Fast hands Mark out a channel about 10 meters in length, with...
Figure of 8 between the legs. Knees slightly bent and feet apart. Handle...
Forward sprints / Backward sprints. Set-up drill area as shown. Players line up...
Grids part 5 (Variation)Player have to swerve round one cone and give a pass...
Grids part 5Put a number of cones in the grid. Players have to...
Groin stretch.Click for more...
Hamstring stretch.Click for more...
Hip rotations. Standing shoulder width apart, rotate the hips...
Hit The Colours Mark out your training area to include as...
kick and catch. starting on the line, kick (from hands) the ball...
Leave No Man Behind It's always a good idea to get to training ahead...
Narrow - Wide Channel Groups of 4 One ball per group In...
Neck stretches.Click for more...
One on One Race Tell the players: The player in possession of the...
One v One Coach calls out a number/colour and that pair...
Pass and run Using cones, mark out a 10 meter x 10 meter...
Press-upClick for more...
Quad Stretch Pull your top foot toward your buttocks, keeping...
Quick Hands Drills Hold the ball between your legs, one hand behind,...
Relays1) Run out to line - score a try - run back.(1b) Same...
Relays continued 1) Run out to a cone - round cone back to the team ...
Rolling the ball along the ground. Starting on the line, roill the ball out along...
Round The World Using cones, mark out a 15 x 15 meter grid or dimond. ...
Running Angles.Player A carries ball forward, B calls for (long or...
Running from DepthNo of players: 4 per grid, max. 20. Balls per group:...
Shoulder Flex with Ball Involve a ball in your warm-up. Get players...
Shoulder rotations. Slowly rotate the shoulders backwards. Reverse...
Shoulder stretch. Raise one arm at shoulder height and pull in front...
Shoulder stretch. Bring both arms in front of the body. Flex...
Shoulder stretch. Raise both arms up to shoulder height. Keeping...
Shuttle run. Start lying on the ground (in a down press-up position)...
Side step Set up as shown in diagram Groups of 3 in...
Speed Pass 8 in each group. 6 in the playing area...
Spinal twist. Sit with left leg straight, bend the right leg,...
Split Drill with Trailer 3Equipment Required: Bump Pads, Balls, Cones. On...
Straight line drop Two lines (1 line working, 1 line resting). The...
Swerve Setup as shown in diagram Groups of 2 in...
Switch Groups of 2. 1 ball per group. Run...
The Three S Drill (Speed, Swerve and Sidestep) Coach calls a number, that player acts as a defender....
Throw and catch. Starting on the line, throw the ball out 5 meters...
Throwing ball between legs.Click for more...
Throwing ball into air. Throw the ball straight up into the air above the...
Touch down and back Players stand in a line with the ball in the hands...
Tricep stretch Raise one arm up in the air and flex the arm back...
Truck and Trailer Groups of two one ball per group First...
Union Jack Divide the players so that they are spread equally...

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	What you say: Excellent content, it helped tremendously with preparing coaching sessions for the youngsters.

	Don Marsh England

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