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The warm-up routine consists of 4 distinct drills, interspersed with stoppages for static and dynamic stretching and fluid. The format and timings:
1. Start warm-up at least 25 minutes before kick-off
2. Drill 1 - Centre Ball Drill - 2 minutes
3. Static stretch and fluid - 2 minutes
4. Drill 2 - Reaction Defence Drill - 1 minute
5. Dynamic stretch (see Flexibility Drill 1) - 2 minutes
6. Drill 3 - Diamond Drill with 'hit' - 2 minutes
7. Dynamic stretch, recovery and fluid - 4 minutes
8. Drill 4 - Forwards and Backs split - 2 minutes
9. Recovery and fluid. Captain motivates - 1 minute
10. Drill 5 - Hit Pads - 1 minute
Drill 1 - Centre Ball Drill (RPE 6)
Divide players into 4 groups and place a ball on each cone. Cones should be placed between 8m (heavy ground, poor weather) and 15m apart (firm ground, good weather):
- front 5
- back row and half backs
- centres, wings and full back
- substitutes
To start the drill, the player at the front of each group runs to the centre cone, breaks left and passes to the player waiting at the cone, who continues the drill. Coaching command options include:
- Change direction! - players break right from centre cone
- My down, my up! - player rolls the ball to the player waiting at the cone
- Jump catch! - player lobs ball up for cone player to jump and catch
- Gut pass! - players meet between centre and grid cone and ball carrier places ball into 'guts' of oncoming player
- Pop pass! - players meet midway and ball carrier pops ball up
Encourage players to get low on the turn and when receiving gut pass.
Drill 2 - Reaction Defence Drill (RPE 7)
All players line up on the 5m line facing the Coach. Keep the defensive line flat while changing direction in time with the Coaches arm commands
Drill 3 - Diamond drill with ladder and hit bags (RPE 9)
Using the Diamond Drill format, place cones no more than 5m apart. Players' race against each other including a tackle bag hit. Have a substitute on each tackle bag to replace. Players perform 2 runs, 1 run from each start point.
Variation is to have a shield instead of a tackle bag at the side cones for a hit and drive, with or without the ball.
Drill 4 - Forwards and Backs split (RPE 4)
Forwards perform approximately 5 line-outs, while backs run through 2 or 3 moves.
Drill 5 - Hit Pads (RPE 10)
Using cones, set up five channels on the try line with matching cones on the 5m line. In designated groups, the front 5 crouch in the channels facing the pad men. On the a players call of hit, players leave the try line and hit the pad, then retreat and repeat for a total of 3 repetitions.
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