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  • The 100 Pass Challenge

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    Marie Rutsaert
    33 views65 pages
    This 30-day programme aims to improve basic passing skills through daily practice of passes from various positions. The goal is to complete 100 passes per day with each hand. Each day focuses on 1-2 types of passes with coaching points and a target number of repetitions. Participants are encouraged to share their progress on social media to stay accountable and motivated throughout the programme.

    Original Description:

    Rugby 100 pass challenge: 30 day passing challenge

    Original Title

    The+100+pass+challenge

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    This 30-day programme aims to improve basic passing skills through daily practice of passes from various positions. The goal is to complete 100 passes per day with each hand. Each day focuses on 1-2 types of passes with coaching points and a target number of repetitions. Participants are encouraged to share their progress on social media to stay accountable and motivated throughout the programme.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    33 views65 pages

    The 100 Pass Challenge

    Uploaded by

    Marie Rutsaert
    This 30-day programme aims to improve basic passing skills through daily practice of passes from various positions. The goal is to complete 100 passes per day with each hand. Each day focuses on 1-2 types of passes with coaching points and a target number of repetitions. Participants are encouraged to share their progress on social media to stay accountable and motivated throughout the programme.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 65

    THE

    100 PASS
    CHALLENGE
    IMPROVE YOUR PASS
    30 DAYS

    1 0 0 PA S S E S

    EVERYDAY!!
    The Programme

    This is a 30 DAY programme to help


    improve your basic passing skills.

    YOUR AIM IS TO DO 100 PASSES EVERY


    DAY OFF EACH HAND!!

    Click on the ‘Titles’ for video demos for


    the exercises.

    Make sure you take your time with each


    individual rep. Focus on the skill rather
    than just ticking a box and getting it done.

    Be Consistent, have Patients


    and take each reps as chance to improve.
    The Plan’s Weekly Structure

    Monday
    100 PASSES

    Tuesday
    100 PASSES

    Wednesday
    100 PASSES

    Thursday
    100 PASSES

    Friday
    100 PASSES

    Saturday
    100 PASSES

    Sunday
    100 PASSES
    DAY 1

    MONDAY
    Single Hand Spin Pass
    Coaching points
    - Cover the ‘R’ or ‘O’ of the ball (if you have
    a RHINO ball), bottom third of the ball with
    thumb pointing up.

    - Push with Elbow

    - Roll ball off the pinky, flick and point to


    where you want the ball to go.

    10 REPS EACH SIDE


    x10
    Post your Sessions on Social Media
    and Tag @TheRugbyTrainer and share your progress
    DAY 2

    TUESDAY
    Tennis Ball, Hips Facing Side on
    Wall

    Coaching points
    - Hold ball on hip bone

    - Push with Elbow

    - Roll ball off the pinky and point to where


    you want the ball to go.

    - hold finish position and catch with


    opposite hand

    10 REPS EACH SIDE


    x10
    Post your Sessions on Social Media

    and Tag @TheRugbyTrainer and share your progress


    DAY 3

    WEDNESDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up, outside
    the body

    - drop elbow and get the ball to your hip

    - push through and point to target

    10 reps each side


    x10
    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 4

    THURSDAY
    Single Hand Spin Pass

    Coaching points

    - Push with Elbow

    - Roll ball off the pinky, and point to


    where you want the ball to go.

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 5

    FRIDAY
    Catch & Pass, Double handed pass

    Coaching points

    - Catch ball with fingers point up,


    outside the body

    - drop elbow and get the ball to your


    hip

    - push through and point to target

    10 reps each side


    x10
    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 6

    SATURDAY
    Double Hand Vertical Pass From
    Knees
    Coaching points

    - Push with Elbow

    - Roll ball off the pinky and point


    both hands to where you want the
    ball to go.

    - Use other hand to support the Spin


    and help control when releasing to
    the target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 7

    SUNDAY
    Single Hand Spin Pass

    Coaching points

    - Cover the ‘R’ or ‘O’ of the ball (if


    you have a RHINO ball), bottom
    third of the ball with thumb
    pointing up.

    - Push with Elbow

    - Roll ball off the pinky, flick and


    point to where you want the ball to
    go.

    10 reps each side


    X10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 8

    MONDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up,
    outside the body

    - drop elbow and get the ball


    to your hip

    - push through and point to target

    10 reps each side


    x10
    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 9

    TUESDAY
    Long Pass From Hips

    Coaching points

    - push from hip

    - fire elbow through

    - point to the target

    10 reps each side


    x10
    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    D AY 10

    WEDNESDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up,
    outside the body

    - drop elbow and get the ball


    to your hip

    - push through and point to target

    10 reps each side


    x10
    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    D A Y 11

    THURSDAY
    Single Hand Spin Pass

    Coaching points

    - Push with Elbow

    - Roll ball off the pinky, and point to


    where you want the ball to go.

    10 reps each side


    x10

    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 12

    FRIDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    (IF YOU HAVE A PARTNER PASS TO YOUR PARTNER.)

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 13

    SATURDAY
    Single Hand Spin Pass

    Coaching points

    - Cover the ‘R’ or ‘O’ of the ball (if


    you have a RHINO ball), bottom
    third of the ball with thumb
    pointing up

    - Push with Elbow

    - Roll ball off the pinky


    and point to where you want the
    ball to go.

    10 reps each hand


    x10
    Post your Sessions on Social Media
    and Tag @TheRugbyTrainer and share your progress
    D A Y 14

    SUNDAY
    Tennis Ball, Hips Facing Side on
    Wall

    Coaching points
    - Hold ball on hip bone

    - Push with Elbow

    - Roll ball off the pinky, flick and point to


    where you want the ball to go.

    - hold finish position and catch with oppo-


    site hand

    10 REPS EACH SIDE


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 15

    MONDAY
    Single Hand Spin Pass

    Coaching points

    - Cover the ‘R’ or ‘O’ of the ball (if


    you have a RHINO ball), bottom
    third of the ball with thumb
    pointing up.

    - Push with Elbow

    - Roll ball off the pinky, flick and


    point to where you want the ball to
    go.

    10 reps each side


    X10
    D A Y 16

    TUESDAY
    Tennis ball Catch & Pass

    Coaching points

    - Catch the ball, bring ball to hip


    height

    - Push with Elbow

    - Roll ball off the pinky, flick and


    point to where you want the
    ball to go.

    - hold finish position and catch with


    opposite hand

    10 reps each side


    x10
    D A Y 17

    WEDNESDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up, out-
    side the body

    - drop elbow and get the ball


    to your hip

    - push through and point to target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 18

    THURSDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 19

    FRIDAY
    Single Hand Spin Pass

    Coaching points

    - Cover the ‘R’ or ‘O’ of the ball (if


    you have a RHINO ball), bottom
    third of the ball with thumb
    pointing up.

    - Push with Elbow

    - Roll ball off the pinky, flick and


    point to where you want the ball to
    go.

    10 reps each side


    X10
    Post your Sessions on Social Media
    and Tag @TheRugbyTrainer and share your progress
    DAY 20

    SATURDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up,
    outside the body

    - drop elbow and get the ball


    to your hip

    - push through and point to target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    D AY 21

    SUNDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 22

    MONDAY
    Single Hand Spin Pass

    Coaching points

    - Cover the ‘R’ or ‘O’ of the ball (if


    you have a RHINO ball), bottom
    third of the ball with thumb
    pointing up.

    - Push with Elbow

    - Roll ball off the pinky, flick and


    point to where you want the ball to
    go.

    10 reps each side


    X10
    DAY 23

    TUESDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 24

    WEDNESDAY
    Long Pass From Hips

    Coaching points

    - push from hip

    - fire elbow through

    - point to the target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 25

    THURSDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 26

    FRIDAY
    Catch & Pass, Double handed pass

    Coaching points
    - Catch ball with fingers point up,
    outside the body

    - drop elbow and get the ball


    to your hip

    - push through and point to target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 27

    SATURDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 28

    SUNDAY
    Long Pass From Hips

    Coaching points

    - push from hip

    - fire elbow through

    - point to the target

    10 reps each side


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 29

    MONDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress
    DAY 30

    TUESDAY
    Double Hand Lateral Spin Passes

    Coaching points

    - Pass from Hip

    - Shoot through punching the elbow

    - Point to the target with two hands,


    palms facing down.

    10 reps each hand


    x10

    Post your Sessions on Social Media


    and Tag @TheRugbyTrainer and share your progress

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