Typical practice session

Session Structure:

Each session lasts about 45-60 minutes, divided into warm-up, skill drills, fitness activities, and cool-down.

1. Warm-Up (10 minutes)

  • Dynamic Stretching: Focus on mobility and activation of key muscle groups.
    Examples:

    • Arm circles
    • Leg swings (front-to-back and side-to-side)
    • High knees
    • Butt kicks
    • Lateral lunges
    • Walking lunges
  • Fun Team Activity:
    A light activity to get kids moving and engaged.

    • Rugby Tag (without the ball): Kids run around trying to tag each other, encouraging agility and fast reactions.
    • Shuttle Runs: Set cones 10 meters apart. Kids run back and forth between them, working on speed and agility.

2. Skill Drills (15 minutes)

These drills should focus on fundamental rugby skills like passing, tackling (in a safe manner), and positioning.

  • Passing Drills:
    • Partner Passing: Kids pair up and practice passing the rugby ball back and forth. Emphasize using both hands and accurate passes.
    • Passing on the Move: Have kids run forward and pass to a teammate while moving.
  • Running with the Ball:
    • Cone Weaving: Set up cones in a zigzag pattern. Kids practice running and weaving through the cones while holding the ball.
    • Sprinting with the Ball: Sprint 10-20 meters with the ball, focusing on running form and ball control.
  • Agility Drills:
    • Ladder Drills: Use an agility ladder (or tape on the ground) for footwork drills like in-and-out steps or lateral movements.
    • Cone Drills: Set cones in a zigzag or square pattern for lateral runs and quick changes of direction.
  • Speed and Endurance Training:
    • Short Sprints: Sprint 20-30 meters, rest, and repeat for 5-8 sets. Encourage quick starts and fast acceleration.
    • Relay Races: Kids split into teams and compete in short relay races (25-30 meters) to build teamwork, speed, and stamina.

 3. Games:

  • Rugby Games: During practice, incorporate mini 5v5 games to apply fitness and skills in a game-like environment. This keeps things fun and allows players to practice under pressure.
  • Team Challenges: Create friendly competitions, such as a team relay race or passing accuracy challenge, to build camaraderie.

4. Cool-Down and Stretching (5-10 minutes)

Cooling down helps with recovery and flexibility.

  • Slow Jog or Walk: 3-5 minutes to bring the heart rate down gradually.
  • Static Stretching: Hold each stretch for 15-20 seconds to improve flexibility.
    • Hamstring stretch
    • Quadriceps stretch
    • Shoulder stretch
    • Triceps stretch
    • Calf stretch
  • Breathing Exercises: Teach kids to take deep breaths to relax and promote recovery.