Typical practice session

Session structure - 60 mins

  • Warmup - 5 mins
  • Skills - 10 mins
  • Structured defence - 10 mins
  • Unstructured games - 25 mins
  • Cool down - 5 mins

1. Warm-Up (5 minutes)

Leg stretches
  • Walking Lunges: Step forward with a large stride, lowering your body until your front knee is bent at a 90-degree angle, then push off with your back foot and step forward with the other leg. 
  • High Knees: Stand in place, lifting one knee up towards your chest, then repeat with the other leg, engaging your core to keep your upper body straight. 
  • Butt Kicks: While standing, bring one heel up towards your butt, then lower it and switch legs, keeping your core engaged. 
  • Lunge Clock: Step forward, side, and back into a lunge position, returning to standing after each step, to work different planes of motion for the hips. 
Upper Body and Core Stretches
  • Arm Circles: Swing your arms in a circular motion, forward and backward, to warm up and loosen the shoulders. 
  • Trunk Rotations: With feet planted, twist your upper body from side to side to loosen the back and obliques. 
  • Inchworm: From a standing position, place your hands on the ground, walk your feet closer to your hands, and then walk your hands forward, maintaining a straight back. 

2. Skill Drills (10 minutes)

These short, high-energy drills should focus on building fundamental rugby skills such as passing, safe tackling, agility, and positioning.

Passing Drills

Agility Drills

  • 1. Zigzag Runs
    • How to: Set up markers 3-5 meters apart in a zigzag. Players accelerate to each marker, decelerate, step with the outside foot, and turn toward the next marker. 
    • Benefits: Improves acceleration, deceleration, and changing direction. 
    2. T-Grid Drills 

    • How to: Set markers in a T-shape. Players shuffle laterally, then sprint down the midline of the T.
    • Benefits: Enhances lateral movement and ability to sprint in different directions.
    3. Cone Weaving 

    • How to: Set up a line of cones and have players weave through them, changing direction quickly.
    • Benefits: Develops footwork and agility.
    4. Ladder Drills 

    • How to: Perform various footwork patterns (e.g., two-foot jumps, high knees, boxing shuffle) through an agility ladder.
    • Benefits: Boosts coordination, speed, and footwork.

Tackle Drills (Safe & Age-Appropriate)

  • Circle Breakout:
    • 6 players form a circle, 1 in the middle.
    • The middle player must escape through a gap using strength, footwork, or evasion.
    • Tackles must stop them from getting out
  • Modify by Age:
    • U6–U10: Use flags (focus on evasion and tracking, not contact).
    • U12: Introduce tackle shields to teach safe body position and confidence in contact.

Additional resource: World Rugby Tackle Technique

 3. Defensive Drill – Flat Line Defence (10 minutes)

Objective:
Teach players the importance of holding a flat defensive line, working together, and communicating.

Key Points to Emphasize:

  • Stay in a straight flat line at all times
  • Don’t rush ahead of your teammates
  • Don’t lag behind the line
  • Press forward together slowly as a unit
  • Stay in your channel (no looping around other players)
  • Talk to each other – use simple calls like “Push!” or “Line!”

Drill Setup:

  • Mark out two cones about 20m apart to create a defensive line.
  • Place 4 defenders 2 meters apart between the cones
  • Line up attackers in front of them (Start with 3 on attack)

Drill Execution:

  • Defenders move together left and right (don't step off the line)
  • Ensure players don’t break formation, drift, or leave their channel.
  • Encourage constant communication (Push or Pull) as they move.

4. Unstructured Games: (25 mins)

 

  • Jingle Jangels:
    • 10 x 10 m square (smaller square if less players)
    • Teams can be 3v3, 4v4, 5v5 (dont go more than 6 as it will reduce the number of touches of newer or less confident players)
    • One team must try to complete 10 passes while the defending team tries to stop them
      • Turn over if touched twice
      • Turn over if the ball is intercepted
      • Turn over if they run outside the square
    • This keeps things fun and allows players to practice under pressure and improve cardio
  • Offload touch:
    • The attacker can take 2 steps after being touched
      • Look for the offload
      • Encourage agility and fast reactions to support the player with the ball
    • Defenders
      • Execute the flat line defence
      • Work hard on communication
      • Get back and realign
  • More ideas
    • https://rookierugby.ca/en/games/

5. Cool-Down and Stretching (5 minutes)

  1. Light Jog & Shake-Out (1.5 minutes)
  2. Group Circle Stretching (3 minutes)
    1. Have players form a circle so you can guide them. Keep stretches light (no forcing). Hold each for ~10–15 seconds.
    2. Arm Across Chest Stretch, Shoulder Rolls, Quad Stretch, Hamstring Stretch, Calf Stretch, Star Stretch
  3. Fun Breathing Finish (30 seconds)