Front row - 1,2,3
Home skills:
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Offload
- Drill - Reaction training
- Drill - Peripheral vision
- Drill: Lineout throws pick a target on a wall - make sure it's the right height and distance. (H = 11 to 12 feet and D = 20 ft)
Key exercises:
- Cardio
- Flexibility
Strength:
To play in the front row, you must strengthen your neck, shoulders, and core.
- push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- build shoulders and neck strength
- Squat and deadlift variations
- push press
- thrusters
- bench press variations
- sled-work
Locks - 4 & 5
Skills:
- All Bounce ball off wall and pass skill
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Offload
- Drill - Peripheral vision
- Drill - Reaction training
Key exercises:
- Cardio
- Flexibility
Strength:
- Push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- Vertical jump, Squat jump
- Medicine balls
- Squat and deadlift variations
- Thrusters
- Sled-work
Loosies - 6,7,8
Skills:
- Bounce ball off wall and pass skill
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Offload
- Drill - Peripheral vision
- Drill - Reaction training
Key exercises:
- Cardio
- Flexibility
Strength:
- Push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- Vertical jump, Squat jump
- Medicine balls
- Squat and deadlift variations
- Thrusters
- Sled-work
Half backs - 9 & 10
Skills:
- All Bounce ball off wall and pass skill
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Reaction training
- Drill - Reaction Training part 2
- Drill - Scrumhalf passing
- Drills - Scrumhalf passing 2
- Drill - Box kick
- Drill - Clearance kicking
Key exercises:
- Cardio
- Flexibility
Strength:
- Push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- Vertical jump, Squat jump
- Squat and deadlift variations
- Thrusters
- Sled-work
Centers - 12 & 13
Skills:
- All Bounce ball off wall and pass skill
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Reaction training
- Drill - Peripheral vision
- Drill - Offload
- Drill - Clearance kicking
Key exercises:
- Cardio
- Flexibility
Strength:
- Push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- Vertical jump, Squat jump
- Medicine ball throws
- Squat and deadlift variations
- Thrusters
- Sled-work
Outside backs 11, 14, 15
Skills:
- All Bounce ball off wall and pass skill
- Drill - Hand Grips
- Drill - Punch Pass
- Drill - Peripheral vision
- Drill - Goose step
- Drill - Sidestep
- Drill - Reaction training
- Drill - Clearance kicking
Key exercises:
- Cardio
- Flexibility
Strength:
- Push-ups 3 x 50, sit-ups 3 x 50, pull-ups 3 x10
- Vertical jump, Squat jump
- Medicine ball throws
- Squat and deadlift variations
- Thrusters
- Sled-work