Rugby | Agility & Running Skills

Two lines (1 line working, 1 line resting). The first line moves up 10 meters (2 cones). Upon reaching that cone they drop to the floor and quickly regain to their feet. The line then retreats back 5 meters (1 cone). The line sets in defense with one foot forward. The line is then ready to move up another 10 meters (2 cones) and continues the drill. When the line has reached the last set of cones, the players turn around and sprint back to the start.

3 players line up in a straight line, approximately 10m apart, each standing opposite an agility pole. The ball is passed by a scrumhalf to the first receiver The reciver runs straight at the pole and passes the ball to the next player who does the same. Play continues until the third man has completed the exercise

Players need to work their way up the cones, moving from one leg to another, winding up by bending at the knee and hips, and exploding off to the other direction.

5 players start in a 5x5m grid and can pass the ball to one another in any direction. Once the coach blows the whistle they explode with speed down the channel. The aim is to firstly not run into an agility pole, and secondly to pass to a player in support while attacking down the channel. Once a player has made a pass, he must get in behind the ball and support once again.

Setup as shown in diagram Groups of 2 in a 10m x 10m grid. 1 ball per group.

Groups of 2. 1 ball per group. Run straight then change direction at the first cone. Attack the opposite corner and pass to the support runner, before straightening your run to finish.

Coach calls a number, that player acts as a defender. Attacker tries to score without being tagged using one of the three S (Speed, Swerve, and Sidestep)

Starting on the line, throw the ball out 5 meters high into the air. Run out, keeping eyes on the ball and catch the ball before it reaches the ground. Once caught, quickly turn around and run back to starting position.

Throw the ball straight up into the air above the head. Twist 180o quickly to face in opposite direction and catch the ball.

Players stand in a line with the ball in the hands of the front player. The first player runs to the edge of the grid and then bends to place the ball on the line. Once they have done this they turn and run back, with the ball still in hand, before then popping the ball up for the next player in their line to do the same.

Raise one arm up in the air and flex the arm back behind the head with the hand resting on the shoulder blade. Hold the elbow with the other hand and pull the elbow benind the head. Hold for 15 seconds and repeate with the other arm.

Groups of two one ball per group First player attacks space, the second player supports Play in any direction but pass backwards. Roles reverse when the ball has been passed Support player should be no more than 3m away from the ball carrier at all times.

Divide the players so that they are spread equally between 8 points (4 corners of a square, and 4 more at the midpoints. Each ball carrier runs across the square to the opposite point and passes the ball to the next waiting player

Two players jog between three cones, set out at an equal distance, starting in the middle before jogging back and forth between the other two pairs of cones. All the time whilst running, each player must be watching the other, their head turned to opposite but keeping the rest of their body facing forwards.

Run to the first cone at 3/4 pace. Upon reaching the first cone perform a slight side step and change direction. Continue to accelerate to the 2nd cone, once again using a slight side step/ change of direction before finishing with a 100% sprint.

Gradually accelerate towards the first cone. As the player receives the pass they should run around the cone and accelerate to the left. As they run around the final cone make a sharp change of direction and finish with a 100% sprint.