Rugby: at pace

Rugby Rugby Trends Women's Rugby 2025: A Record Year for Coaching

Women's Rugby 2025: A Record Year for Coaching

The 2025 Women's Rugby World Cup featured a record 32% female coaches - more than double 2021 figures. Here's what this growth means for the sport.

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Rugby Rugby Trends Game Management: Decision Making Under Pressure

Game Management: Decision Making Under Pressure

Matches are won by the team that makes better decisions under pressure. Learn how to develop game intelligence and manage critical moments.

November 2025

DRILLS (37)DRILL CATEGORIES (4)SESSIONS (8) ANSWERS (16)

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Break

Keep your player briefing short. Tell your players the following.... Pass the ball left, clockwise for 2 passes. Then right (anti-clockwise) for 1 passes. Retain the ball and flick it to the player behind you. Attack, at speed, across the grid. You will take a pass from the ball carrier on your left before finishing with a pop to the player in front of you. The pattern of this exercise can be a little confusing at the start, but when your players get the pattern there will be no problem. Start off slow and build from there.

Passing

Crossover Relay

Keep your player briefing short. You may consider having a demonstration group. Give two players opposite each other, one ball each. On your call they will come forward, towards each other, sidestepping to avoid contact before passing the ball either left or right. There should be no forward passes and the players need to communicate to avoid both balls going in the same direction. When the receivers collect their pass - they do the same as the first set of ball carriers. Players that have completed their run and pass within the grid should join the end of the opposite line. Players should seek opportunity to pass off both their left and right hands.

Passing

Defender - Round and Realign

Tell your players the following...... There will be one ball to each group, any player can be the ball carrier. Each group will have one defender, the defenfer will not have to go around the cone. On GO, the group moves towards the closest cone.At the cone, the players spread out and attack the line at pace and with width. They should realign following the attack left, to attack again right. When the second groups sees the first group complete their first set of passes, they should begin without waiting. The defender should swap with another player in their group. Variations: Make the training area small to force quick hands. Make the training area wider to increase the length of the pass. Allow players to be creative in attack.

Passing

Diamond Geezer

In fours players are moving up a channel. The support runner (blue player in the animation) calls themselves into the line, receives a pass, offloads and repeats down the second channel. Ideally you would like your players to form a diamond: a ball carrier, support running left, support running right, and a support runner behind who can come onto the ball at any angle. When the first group leaves the first channel, the second group should begin. That way there will always be activity. Players should change their positions in the diamond.

Agility & Running Skills

Fan Out and Pass

Keep your player briefing, brief! You may decide to have a demonstration grid. On your call, all players fan out to receive a pass. Players initially attack half the space in the grid, that way the lines do not cross into each others space, as you can see in the animation. Players should then attack the full width of the grid, there will be intersection and some confusion. Players stay within the grid. When they finish an attack (the ball is moved down the line), the last player to recieve the ball should score a try just outside the grid - and the line should get set in their new location to go again. Player initially rotate in a clockwise direction. Change this after a period of time. Make sure that players change position in the attacking line.

Passing

Heads up Passing

Tell the players the following: Lets just get the ball moving down the line. Give the player at the start of one of the lines a ball, tell the line to advance using lateral passing - with the last player in each line passing the ball to the first player in the opposite line. Players should change positions in the line following each attack. Focus on the coaching points - the drill is only a means to an end. No spin passing. When you feel that the players are executing the short pass to your satisfaction - add in more pressure by have two opposite lines run at once. Once the teams have master that - lets get all four units running at one. The firt two groups go, when they each the mid-way point - the second two groups go. This will mean that all four gourps will be working at one. The groups keep moving unit you tell them to stop. Devlop this by alowing players to attack and be creative in their attack e.g. loop, M1, etc. There will be lots of traffic, they need to stay on their toes and work hard to keep the attack and the ball alive.

Passing

Split with Trailer

Tell your players the following...... Player A passes to D and cuts - not getting ball back , but holding up - B cuts and receives the ball off D, then turns it back inside to C, who passes to A to score out wide on Right. Players change position after each attack, the static player will be a runner in the next attack.

Passing

Staying Alive

Tell your players the following... The first player runs into the grid, the ball carrier. They attack the inner square. When they get into that square, they then pass to a player either on their left or right before following their pass and taking the place of the receiver on the cone. The receiving player then runs into the grid and passes (left or right) before following their pass once again. Passes should be legal.

Passing

Tackle

Tackling

Up and Down

Tell them the following...... Each attack will be up and down, up the left and down the right side of the cones. Eack attack will see the ball move down the line once. Run out to far cone and back - 1/2 pace - no forward passes. Run out to third cone and back - jog - 3/4 pace back. Run out to second cone and back - fast out - fast back. Off-load the ball to the next attacking line - they do the same. That's it, get working. Refer to the coaching points in order to help your players improve.

Passing

Pace Onto The Ball Sevens - Ru...

Tell your players the following..... Every receiver following the the ball carrier should lay on the ground, they can get up only when the ball carrier has advanced 1 meter, that is the person that will pass to them. They continue down the line, and when the ball gets to the end of the line it is passed to the first receiver in the next line.

General

Passing Width and Pace Passing...

The aim of the drill is to develop wide passing.

General

Change of pace (Speed) Agility...

IndividuallyRandom cones of different coloursEach colour represents a different running speed:walk, jog, sprint.

General

Tackle Fitness Sevens - Rugby ...

The runner/tackler starts 10 meters back, runs forward and places the ball down just before the bag, and in the same motion hits the bag making a tackle. They then get to their feet and lift the ball, repeating the same skills at the opposite tackle bag. This repeats for 1 minute at pace. Switch the runner/tacklers with a player at the bags.

General

Up and Down Passing - Rugby Dr...

General

Fast Hands Passing - Rugby Dri...

Drill to practice fast, accurate passing.Set up a T shape with 3 cones roughly 5m away from the central cone (see diagram)One player stands on each cone, the player in the middle of the T is the player who works (yellow).The players on the outside (blue) take it in turns to pass to the working player (yellow), who must catch the ball and pass it to the free player on the edge (see video.PROGRESSIONS:Start slowly and increase the pace at which the players pass to the working player, giving them less time to catch and pass the ballIncrease the distance that the working player must pass the ball.

General

Kicking to support Kicking - R...

One player starts with ball and runs to first cone, where he kicks the ball across to the other cone. The other player must time his run to collect the ball. He should be collecting the ball as near to full pace as he can. Either a grubber or a chip kick can be used. With a chip kick, the receiving player should try to catch the ball on the full.

General

7v7 Touch Sevens - Rugby Drill...

Tell your players the following... We are playing 7's, normal rules apply - except this is touch. Upon getting touched a player must off-load the ball right away to a supporting attack player. They must stop running. If they do not off-load right away - the ball is turned over to the defence. If they keep running the ball is turned over. Touch is one handed. There are unlimited touches, but in the even of the law being broken e.g. a knock on - the ball will be turned over. The game is to be played at pace. We will have 4 quarters of 4 minutes for this game. Bring you players together for no more than a minute at the end of each quarter to highlight what is going well, what could be better and to agree targets for the next quarter. Ask players, don't just tell.

General

Quick Hands Targets Sevens - R...

Tell your players the following. They just need to pace the ball down the line, each player will get the ball. A colour will be called, which is the target. The ball must be down the line before they hit that target. They move come onto the ball at pace, and hands will need to be quick when the target is close. That's it, play.

General

Round and Realign Passing - Ru...

Tell your players the following...... There will be one ball to each group, any player can be the ball carrier. On GO, the group moves towards the closest cone.At the cone, the players spread out and attack the line at pace and with width. They should realign following the attack left, to attack again right. When the second groups sees the first group complete their first set of passes, they should begin without waiting.

General

L-Shaped Passing Sevens - Rugb...

Lets get the ball and the players moving with lateral passing through the hands. Each training area only needs one ball, and that ball should start with the any of the two players at the very ends of the L. Tell players to move forward, passing the ball down the line. When the ball gets to the last receiver, that player will pass it to the first receiver in the next line that is waiting to go. They should advance right away. Allow the players to simply move the ball down the line.

General

Footspeed Sevens - Rugby Drill...

Tell your players the following...... One group of 3 will be on the bottom right cones, the attack - they should have a ball each. The other group of 3 will be on the bottom left, starting at the furthest away cone - they will be the defence. On the coaches call, the first attacker (with ball) will run to the opposite end of the grid, in order to score a try. At the same time a defender will leave the last cone and will try to touch or tackle them. When all attackers have made it, the defence will move close (up one cone). The exercise continues forcing the attack to move at greater speed. Don't forget to change the attackers and defenders.

General

Fan Out and Pass Passing - Rug...

General

Decision Making Sevens - Rugby...

Tell the players the following..... The players at the bottom of the triangle will pass the ball back and forward. The passer in the middle must not only complete the pass, but should keep their head up and call out the colour of the cone that is being held up for their attention. Don't forget to change the players around to allow everyone a chance to do everything.

General

Alcatraz: Jail Break Warm Up -...

This is a great warm-up for defensive and evasion sessions, or it might even be a warm-up that helps you reinforce coaching points made during a previous session. The best bit is that it's fun and relevant to all ages. If you're coaching tag rugby, change the warm-up exercise from contact to tags. One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle. The circle in this case is marked out using blue cones, but you can use whatever colour you like. When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones). The size of the square and distance from the circle is a suggestion, play with it a little and let us know your variations! The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

General

SHORT - LONG Sevens - Rugby Dr...

The first group of 4 starts at the top of the grid, moving forward. The ball should be with the outside player, who makes a short pass in to his supporting runner, who then makes a long pass to the next receiver in the other short passing box, they will then make a short pass to the last receiver. The players realign and do the same again in the opposite direction. When they get to the end of the grid, they go around the cones to their starting position, while the next group goes. They should change position in the line, and when ready, they start again.

General

Switch Drill Passing - Rugby D...

Drill to practice inside running lines (switches) in attack.Set up a 10m x 10m square (green cones) with two attackers (blue) on one side of the square, and one defender (red) on the other side of the square on the left hand side (see diagram).The attacker with the ball runs forward, then diagonally across the square towards the diagonally opposite cone, to get the defender to chase him.The second attacker also runs forward, then switches back across the square towards where the defender has come form.The ball carrier turns towards his outside and passes to the other attacker who is running a switch. They then score over the try-line marked by the green cones.If the defender holds for the switching player, the ball carrier should continue running and score over the try-line marked by the green cones.

General

7's Fitness Handling Sevens - ...

Tell them the following...... The ball carrier will run forward with the ball, their partner will go with them in support. The ball carrier will pass the ball to the supporting player, who is moving forward. The new ball carrier will now pass the ball to the first receiver in the next group of two, who should be chasing - but no too close. And so the exercise continues, with each set of two support the last set of two. The challenge is, as well as good passing, is that the players should be around the 5 meter boxes and sprint back their starting position in order to keep the ball moving without stopping. Remind the players that this must be done at pace.

General

Quick Passing To Space Sevens ...

Give each training area one ball and tell the players the following...... One of the attacking lines takes the ball. They simply attack, moving the ball through the hands - lateral passing only. The defenders (there will be three), mark the first three attacks, they leave the forth free. Defenders can move up and down, left and right, but must leave channel 4 open. Defender start 10 meters back. The ball must go through all four attacking hands. Don't forget to switch the attackers and defenders.

General

Passing in Contact Passing - R...

Keep your player briefing, brief! Tell you players the following...... Players will attack in groups of 2, so we have 2 v 1's. That's it - get them moving for a while - and remind the defenders that they can only move from side to side. After a while - tell the attackers that the ball carrier must take contact - and pass the ball out of contact. That's it - get the players moving again and let them discover how it's done. Don't forget to change the defenders.

General

Speed On Sevens - Rugby Drills...

Basically players will pass the ball diagonally across the grid, but the the ball is to be caught, not by the player at the cone, but by the player from the next cone back, who will sprint onto the pass. Ecah player move down one cone following each pass. Players can leave their cones before the pass is executed, but this exercise is to be conducted at pace. You might have to reduce the size of the training area in order to put less strain on the players, and don't forget to change the direction of the run e.g. clockwise and anticlockwise.

General

3 vs 2 School - Rugby Drills, ...

Simple 3 v 2, with two defenders with tackle bags. The attackers must pass their way through the grid, using quick passes and good handling, while the defenders work hard to pressure them.

General

Target Kicking Short Game Kick...

The aim of the drill is to develop reactive short kicking game.

General

Pass within a channel Passing ...

Tell the players the following..... This is simple, just attack from the bottom and top of the grid at pace. There can be two groups in the grid at any one time. Anyone in the line can start with the ball, and the attack should vary between lateral and creative. The ball and attack will be considered alive within the grid, so respond at all times. Players should change places within the attacking line after each attack. The starting position of the ball should change on each attack. Players should avoid contact within the grid.

General

Keep Passing Sevens - Rugby Dr...

Tell your players the following..... 3 players start on the right cones. The remaining 3 players will be running, they start at the top of the grid. The runner take the first ball off the player standing at the first cone, they pass it down the line while advancing to the second cone. At the same time the player on the cone, who passed the first ball, runs to the second cone on a loop to retake the ball. They remain at that cone for the runners to return. The same thing happens at the second and third cones. When the attack gets to the bottom of the grid, and they have finished all 3 lateral passing tasks - they turn and go again. Change the runners and players on the cones when you're ready.

General

ENTER 1 Backs Moves - Rugby Dr...

Use the diagram to help with players starter positions, but feel free to experiment. 10 carries the ball forward, inviting the opposition defence to press up. 12 runs forward, at pace. 11 runs between 10 and 12, providing a decoy. They could even overrun the ball, allowing 10 to pass behind 11. 10 passes to 12. 15 runs forward, then changes their angle of run to a fast run off the outside shoulder of 12. 12 passes to 15 as close to the defensive line as possible.

General

Crossover Relay Passing - Rugb...

General

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at pace DRILL CATEGORIES

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Agility & Running Skills

Backs Moves Drills

Agility & Running Skills

Backs Moves Drills

at pace SESSIONS

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at pace ANSWERS

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why are they passing it after the skipped man is 'forward' of the ball ? - doesn't that make it obvious at that point that he (skipped man) wouldn't be getting the ball - and hence reduce his effectiveness as a 'decoy' ?

Gary Kent Coach, United States of America

2 answers

What is the current thinking regarding kickoff receiving alignment?

10 answers

how do you teach players to ralign to take a pass running?

how do you teach players to ralign to take a pass running from deep

Frank Hewett-Smith Coach, England

how do i coach taking a pass running at pace

how do i coach the miss pass

Ask a question and have it answered by Coaches from around the world and Sportplan's team of Expert how do i coach the miss pass

HOW CAN I IMPROVE PLAYERS ABILITY TO PERFORM THE LATERAL?

HOW CAN I IMPROVE PLAYERS ABILITY TO PERFORM THE LATERAL PASS ?

dean Coach, England

Not sure if this question has been asked...but is drift?

Not sure if this question has been asked...but is drift defence REALLY the BEST way to combat the fullback entering the line?

5 answers

Teaching a player cues for a halfback pass,(passing?

What could you teach a player cues for the halfback pass,(passing from the ground)?

Tackling nerves - I coach 10 year old boys. Some boys?

Tackling nerves - I coach 10 year old boys. Some are very nervous about being hurt when tackling opponents although the same guys are like lions with the ball in hand. As a result our defence suffers. We have tried hammering home the correct technique to give confidence but to no avail. Can anyone suggest any psychology or drills I might try?

Motion of the first receiver from a tap restart

From a tap restart may the player who is to first receive the ball start runnning before the player taps the ball? The player receiving the ball is at all times behind the player tapping the ball.

7 answers

Law 12 - the forward pass or throw forward

The law says that a forward pass is one "thrown forward" "in the direction of the opponents' goal line" Does that mean that, if the ball is passed and the receiver catches it NEARER to the opponents goal line than from where the ball was passed that the pass was forward? (Leaving to one side any other touches of the ball that might have taken place.) Maybe an example is better. Player 1 passes the ball sideways - releasing it on the 22 metre line. Player 2 (with no other player having touched the ball), running from well behind the 22 metre line, catches the ball when it has travelled sideways but the ball is now 20 metres from the opponents goal line (2 metres further forward from the place that the ball was passed). Is that a forward pass or throw forward? And if not, why not?

29 answers

My number 10 has a habit of running across on first?

My number 10 has a habit of running across on first phase ball thus our backs lack any go foward ball most times. Any ideas how we can remedy this habit will be a great help.

6 answers

key factors of a miss pass

plaese tell me the key factors of a miss pass

struggle with the tackle during games

what to do?when on the field players struggle to make tackles, but when we use the junior bag they go in hard and tackle like animals.any drills to help us please?my group is under 9s

JOHAN BRENKMAN Coach, Namibia

3 answers

forwards lacking intensity

part of a under 14 coaching team. we're really struggling to get our forwards to produce any intensity at the breakdown. constantly being rucked of the ball. technically they know what to do just don't bring the right attitute come game day. any thoughts on developing. more competative mind set.

mobile Coach, England

coaching under 9s next year, w...

Hi, Iâm coaching under 9s next year which involves tackling, mauls, rucks etc. Iâm after advise on what to coach first and the amount of time spent on each area. Added to this Iâve somehow become the lead coach after a couple of coaches stepped down (feeling a little under pressure!) Would anybody be willing to share any sessions so I can plan the first month or so. Cheers

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