The One Session Workout
Ken MacEwen shows you how to build your team's fitness and improve your players' skills at the same time.
I have long held the view that in the limited time available for the coach, fitness as well as skills can be combined to produce a session that is fun, improves the players' abilities and develops their fitness. Here is an example session that could be used.
Warm up
Skills: agility, evasiveness, peripheral vision, communication, speed of reaction
Develop these skills through various chasing games, such as those below:
Tunnel tag: Three or four players with a ball each chase and try to tag the other players with the ball. The tagged players stand with their legs apart. "Free" players can release tagged players by crawling through their legs.
Binding tag: Two players bind together and chase the rest of the group. Once tagged the "captured" player binds on to the chasers. When a fourth player is caught, you can split the chasers into pairs.
Dynamic stretching: Finish with dynamic stretching. That is exercises that can be done on the move, such as lunges or squats.
Speed and agility
Skills: quick feet, handling agility, communication
You can use ladders with agility poles and contact pads in a variety of drills and sessions. For instance, players run with quick steps through a ladder, receive a pass, accelerate through a slalom of poles, and then drive a pad out of the way before scoring.
Players can work on this individually or in pairs. Each player should do the drill eight times, with 1 minute's rest, and then repeat it twice.
A clearing pass drill
Skills: timing, acceleration, deceleration, balance, scanning
Here's a three part drill to try.
1. The ball carrier runs forwards and puts the ball down on the ground. The support player, immediately behind, then makes a clearing pass from the ground.
2. The ball carrier hits a pad, goes to ground and presents the ball. The support player makes a clearing pass.
3. Repeat drill 2 above, but this time one support player drives a pad back and a second support player makes the clearing pass.
A conditioned game
Skills: touch rugby, handling, footwork, decision making, support
Rip touch: Instead of a touch tackle, a "grab" tackle is made. Tacklers can grab the ball carrier but they can't go for the ball or tackle the player onto the ground. Players need to quickly get into support, rip the ball out of the tackle and pass it. Play for about 3 to 5 five minutes.
A contact drill
Skills: contact, support, continuity
7 v 4 pad drill: In a 10 metre long by 5 metre wide channel, set up four defenders with pads. Seven attackers have to drive their way up the channel and through the defensive "wall".
A game to finish
Skills: counter attacking, handling, agility, kicking
One kick touch: The ball carrier has to kick the ball immediately they are touched by a defender. The defence catch or retrieve the ball to counter attack. In attack, encourage your players to "play what you see in front of you". In defence, encourage them to move up quickly.
Cool down / warm down
Light jogging and static stretching to finish.
Ken MacEwen is National Fitness Co-ordinator for the Scottish Rugby Union (SRU).