Rugby | Warm Up Drills

Split your players into two teams, giving one group of players a set of coloured bibs to set them apart, and quickly tell your players the following laws: Keep the law briefing, brief! Get your players moving as quickly as you can. Normal rules of rugby apply in terms of knock on laws etc. If normal laws are broken - the ball is turned over to the opposition. Make judgement calls that take into account the age and skill level of the player. If a player is touched, shout touch! Allow them to keep running and to hold onto the ball. They can have one more touch. While holding the ball after being touched, the player can: score, pass, keep running, stop and then pass, or even set the ball down - but to do so would be crazy. If they set the ball down - it's in play and can be picked up by the opposition. If the ball carrier is touched a second time - they must pass the ball immediately. If the pass is too slow or there is no support to pass to, the ball is turned over to the opposition. A defensive player cannot simply touch a player twice in short succession. You may decide that two different players must make the two touches, or that a second touch can only be made by the same player that made the first touch 10 meters beyond the first touch. There is no kicking. Have fun with this and let us know any law changes that worked well for your team!

Tackler starts on their knees. As the ball carrier gets closer the tackler steps up to give them more power and punches through to give them more power. The tackler drives through and finishes on top.

Be brief when telling the players the laws of this game, it's important to get them moving quickly. This is not a contact game. Break your players into two teams, giving each team their own colour of bibs if necessary. One team goes to attack, and one to defence. Nominate a Scrum Half for each team. There is no kicking in this game. Normal laws of rugby apply e.g. a forward pass will result in the ball being turned over to the opposition. If an attacking player is touched: they must go to ground, present the ball, two of their teammates ruck over (staying over the ball), and the Scrum Half moves the ball for the next phase of attack. When you start playing this game make sure that the defence is employing your defensive pattern around the ruck. As the game develops consider telling the defenders that they must have one or more players at the back of the ruck, if they are not fast enough to do this - push them back 10 meters. It’s important that defenders are employing their defensive pattern behind the primary defensive line. Have attacking players do what they normally would at the ruck. Depending on your goals decide on the number of touches you wish to allow e.g. unlimited is not a bad option as mistakes will be made! When you feel the time is appropriate, usually during a ruck, blow you whistle and should FLIP IT – kicking in or throwing in a second ball to the back 3/2 defenders on the team currently in defence OR just kick it behind the defenders. The defensive team goes, without hesitation, into attack. The team that was attacking goes into defence and you or an assistant coach remove the other ball from play when you can. Ideally you might have two balls with different markings. Don't hesitate to shape the game to focus on your session goals, and let us and other coaches know what worked for you!

The following are the laws for this game: Equal number of defenders and attackers. Use bibs to identify both teams. Normal laws of rugby apply; a knock on etc. results in a turn over. The attacking team gets 8 touches before the ball has to be turned over. Change this to suit your training goals. It would be ok to have unlimited touches, changing the defence and attack after a set period of time. A player is touched only when two defenders have all four hands on them, if this is not the case - the attacker can play on. Defenders cannot hold the attacker, nor can the attacker use significant force to push through defenders. If a player is touched: they stop, set the ball down, stand over it, and the scrum half is allowed to move the ball again to restart the attack. The defence must remain onside following a touch. Only when the support player passes the ball out can the defence press up on the attack. If the defence goes offside or operates illegally, the attack gains 10 meters. Don't forget to switch the teams around. There is no kicking.

A quick drill to focus the players before going into a session or at the start of a match day warm up. The aim of the drill is to develop early hand-catch, quick and accurate transfer of the ball to a support player. Set 4 cones 3-5 meters apart on the 5 meter line. This will mark the starting point for your players. Set up cones opposite on the try line Ask your players to line up behind each cone. The ball carrier runs out to the cone opposite and passes to the next player Once the player on the end receives the ball, the drill changes direction and the ball goes back in the direction it came from

A great drill to get your players tackling low. Set up two cones about 2 metres apart with a player on each cone. One player stats holding a tackle pad horizontally at waist height. The player with the pad jogs forward and the tackler must make a tackle below the pad.

One player lies on their tummy, the other lie on top. The bottom player has to try and stand up whilst the other tries to keep them down.

The following are the laws for this game: Normal laws of rugby apply; a knock on etc. results in a turn over. The attacking team gets 8 touches before the ball has to be turned over. Change this to suit your training goals. It would be ok to have unlimited touches, changing the defence and attack after a set period of time. A player is touched only when the defender has made a two handed touch, you can change this to one hand if you wish. Defenders cannot hold the attacker, nor can the attacker use significant force to push through defenders. Defenders who make a touch run to the furthest in goal area and back before being back to re-join the defensive line. You will find that several defenders will be making their way forward and back at any given time. If an attacking player is touched while in posession of the ball: they stop, set the ball down, stand over it, and the scrum half is allowed to move the ball again to restart the attack. The defence must remain onside following a touch. Only when the support player passes the ball out can the defence press up on the attack. If the defence goes offside or operates illegally, the attack gains 10 meters. Don't forget to switch the teams around. Tries only, no conversions - keep the game tempo high. There is no kicking.

2 players  Ball  One player lies ontop of the other. The coach shouts, N,S,E or W. The Bottom player with the ball then fights to get in the long placment position presenting the ball the direction the coach says.   

Groups of four, players stand in a T shape with about two yards between each player. The player in the middle is the focal point and each round is designed to test that middle player as they will be doing the most passing and receiving. Player A - Player B Player B - Player C Player D - Player B Player B - Player D Player C - Player B Player B - Player A Player D - Player B Player B - Player D The middle player must receive from the side and pass out the other side. The middle player then plays a one-two return pass with the player opposite. The middle player then receives the ball from the side player they just gave it to and passes it back across to the original passer. Another one-two with the player opposite is then played. Switch positions clockwise after 20/30 seconds.

The aim of the drill is to develop a high ball over head catch with a support player behind to catch anything over head.

Players start at the top of the triangle. Coach calls colours, 2/3 at a time. Player moves to the called cone, and returns to the start each time. Player should remain facing forward at all times, back tracking when they need to. Coach calls GO and players sprint 10 meters.

circle of players 2 players in the middle one of the player with a ball. The ball carrier has to run into contact with one of the outside player and turn to give the ball to the 2nd player in the middle who has to support very close. On being given the ball the new player with the ball has to run into contact with another player in the circle for the other player to support and get the ball.

You may consider these two points when looking to challenge or build confidence. Keep your player briefing, brief! It's best not to have your players standing around listening to you - let them play, let them discover. Split your players into two teams, giving each team their own set of coloured bibs. Normal laws of rugby apply e.g. if you knock the ball on - then it's turned over to the opposition. When touched the ball carrier must turn, a support player will drive onto the ball ripping and rolling or ripping and popping to another attacking player. The defender that made the original touch cannot make a second touch on the player who rips and rolls. The defenders should act as they normally would during a match. If the ball goes into touch, the put-in should be quick. If that can't be the case - the point of the put in becomes the offside line and the defenders must remain behind that line. The ball must go at least 5 meters and can travel straight or backwards. There is no kicking in this game. You decide on a number of touch options e.g. unlimited touches, 4/8 touches, or make it a little more complex with 4 rip and pop touches, and 4 rip and roll touches (this last option forces the team to employ both tactics or lose the ball). Don't be afraid to experiment with different law variations and let us know what worked for you!

With a group of nine, tell two of them they are attackers - for now. The rest will be in defence. Allocate your defenders within the grid, one defender at defenders cone 1, two defenders at defenders cone 2, and three defenders at defenders cone 3. Tell the defenders that they can move side to side, but not forward and back. Also - tell the players on defenders cones 1 and 2, that they will join the attack when they have finished their defensive duties. So after the first 2 v 1, the 1 defender joins the attack to make the next attack 3 v 2, when this attack is over - the two defenders join the attack to make the last attack 5 v 4. Have your demonstration group quickly complete a walk through, then a run through. Now get the other groups working. Don't forget to give the last four defenders a chance in attack.

Good for warm ups and handling the ball under fatigue. 4 or 5 hurdles, cones for variations. Keep body square on when receiving ball and have one or two players working consecutively. Give target to receive the ball. When working around cones make sure to reach the mark and work hard to next hurdle. Finish by sprinting to designated point whereby more variation can be added.

Have four players stand at the four cones, the other players, in their own running groups of four should, be behind them - ready to go when their turn comes. Give the first player, the player with the ladder furthest away, a ball. The other players should lay down on the ground. When the first player runs and reaches the ladder, the second player can get up and attack, the third player can attack when the second player reaches their ladder, and the forth player can get up and attack when the third player reaches their ladder. The pass should be passed down the line, but you can only pass when you're inside your own ladder and you can only receive when you are inside you own ladder. Players aim to get the ball down the line, and should, score at the end before passing the ball to the first receiver in the next group. Players cannot stop inside a ladder or at any time during the attack.

Players start in the bottom right corner and on the command sprint as a group before doing 5 press ups. They advance as a defensive line, moving as fast as the slowest player. They never leave a player behind. They then side step (push as a defensive line) left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go.

The players behind start running around the circle in a clockwise direction. When the coach shouts ATTACK, each player must get back to their partner - staying outside the circle and moving clockwise. They must get through their partners legs before getting to the center of the circle and steeling a ball, then carrying it back and passing it to their partner. The team/group that does not get a ball is LEFT OUT! Make sure that you have something for the players that are out of the main game to do. Have the players return their ball to the center of the circle, but reduce the number of ball in the center of the circle by one. So if there are 7 groups left, there should only be 6 balls. The players swap roles in their groups, so the previous runner is now static. Start the game again. Experiment with the number of balls in the center of the circle - to make the game harder or easier.

Split the players into two teams, giving each team their own set of bibs. Two different colours that clearly define the teams. Keep your player briefing, brief. It's important that you get your players moving as quickly as possible. Tell the players that we will be playing One Touch Ruck, see the laws surrounding this game in the Warm-Ups section of the SportPlan site. Briefly - when an attacking player is touched while carrying the ball: they go to ground and either pop or present the ball for a minimum of two supporting players to ruck over. The defence should behave as they normally would at the ruck, committing two players who will not compete for the ball or go into contact. The defence should employ their normal patterns around the ruck. The attacking team can have three touches in a row between the 15 meter lines, if they move the ball to the either of the 15 meter channels they can have another four touches in that channel before having to move the ball back out. If the attacking team moves quickly from one 15 meter channel to the other (exploiting space), they get a bonus of 4 touches in that zone. If any attacking team exceeds the number of touches they can sustain inside a channel, the ball is turned over. Play with these laws a bit - keeping an eye on what you want to achieve in this session. The normal laws of rugby apply, any law infringements result in a turn over. There is no kicking in this game. Don't forget to give the defence a turn in attack, if for any reason the attacking team is particularly good at retaining the ball. If they are, well done you as a coach!