Field · 4 weeks · 3 days a week
- Equipment
- A rugby ball and markers
- Space
- A wall or rebounder, open space and a clear kicking area
- Each week
- Repeat the same week for 4 weeks.
Check every exercise and load before you train. Choose weights you can lift with good form. Your copy can be changed in the editor before you save it.
Monday
Solo ball skills
Catch, pass and kick on your own. Non-contact.
- Wall catch8 minThrow the ball at a wall or rebounder and catch two-handed. Mix heights and both sides. Reset if the catch is messy.
- Pass to a mark10 minPass at a cone, bag or marked spot. Walk, then jog. Switch passing sides. Fetch the ball and go again.
- Carry and change8 minCarry two-handed around two markers in a figure eight. Keep the ball in two hands through the change of direction.
- Kick to a mark10 minGrubber or punt at a cone. Fetch, switch feet, and kick again. No contested chase.
- One cue4 minWalk the last few reps. Name one catch, pass or kick habit to keep next time.
Wednesday
Solo kicking practice
Explore grubbers and punts towards a target. No contested chase.
- Carry and settle5 minWalk through the space with the ball in two hands. Check that the landing area is clear, mark a target and rehearse placing the ball for a kick.
- Grubber to a mark10 minKick along the ground towards a marker at a comfortable distance. Walk to collect the ball and reset. Try both feet and notice where the ball lands.
- Punt to a space10 minChoose a clear landing area and kick towards it from a comfortable distance. Collect the ball between attempts. Adjust one part of the approach at a time.
- One kicking cue5 minWalk and reflect on which setup helped you find the target. Write or name one cue to use next time.
Friday
Solo footwork practice
Practise balanced direction changes with and without the ball.
- Walk the turns5 minPlace two markers a few steps apart. Walk around them in both directions and leave enough space to turn comfortably.
- Figure-eight movement10 minMove around two markers in a figure eight. Start walking, then add a comfortable jog if the turns stay controlled. Pause and reset when needed.
- Carry and change10 minCarry the ball in two hands around the markers. Change the direction of the turn and keep space to slow down. Walk through any turn you want to repeat.
- One movement cue5 minWalk the final turns. Notice which foot placement or pace made the change of direction easier to repeat, and choose one cue for next time.
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