50 Rugby Drills

50 RUGBY EXERCISES
Index
Preface • In-depth support
Warm-up • Contact
Concepts • Concepts
Crosses • Breaking the barrier
Concentration exercises • Working in pairs
Interception • Bumper cars
Crosslinking • Starting the ball
Grab and go • Bump and pass
Traffic • Continuous Maul
Butterfly • Speed in the channel
Pac Man • Bumping and abrading
Fast ball • Crazy Max
Ball handling • Tackle
Exercise tunnel • Concepts
Touch and run • Front
Passing at speed • From the side
Left and right options • Tackle and chase
Alignment exercise • Defense from behind
Speed and agility • Reaction / Speed
Catching the ball inside a circle • Speed grid
Running into the gaps • Counter attack
Variations of spaces • Concepts
The viper • Turning a bad ball into a good one
Support • Attacking space
Concepts • Hunting the rabbit
Square • Games
In one channel (line) • Concepts
Fan exercise • Game:Guardians (tackles)
Two attackers vs. an advocate • Game: Follow the boss (physical
Fixing / attracting the marker fitness and skills)
Resisting the tackle • Game: The kicker vs. the team
• Backs & Forwards
Gaining ground in the tackle
UNIVERSITY CHILDREN'S RUGBY 1

50 RUGBY EXERCISES
PREFACE
This manual contains 50 exercises and games related to Rugby skills. I have assigned names to
each of these exercises in relation to the people who gave me the idea, or to the exercises
themselves.
The intention of assigning names to the exercises is to facilitate the Coach's task, acting as a
"trigger", and making them easier to remember.
Coaches should ensure that they are thoroughly familiar with the drills before having them
practice in the field.
Special emphasis should be placed on the KEY FACTORS that I have included in each exercise.
Remember that: "Failure to plan is planning to fail".
I would like to express my sincere gratitude to Gareth Giles for his constant encouragement and
support. Special thanks also to Koos Beukes, for planting the initial seed that became this manual,
as well as to all the Coaches I have observed over the years.
Finally and most importantly, I want to thank my Creator for his guidance and inspiration, and
allowing me to be part of this magnificent game.
Francois de Bruin.
WARM-UP
This is a vital aspect of training that is often neglected.
Warm-up and stretching exercises are vital, not only to prevent injuries but also to achieve the
correct muscle tone for each practice session. Warm-up exercises should be performed without a
ball, in relatively small spaces and should be fun.
The warm-up should be started at a slow pace and gradually intensified, ensuring that the heart
rate is increased before stretching.
Large muscle masses should be exercised first in the stretching routine, with each stretching
sequence lasting 20 to 30 seconds.
"The success of any practice session depends on the quality of the stretching exercises."

50 RUGBY EXERCISES
Exercise N° 1
WARM-UP: CROSSOVERS
Equipment: 2 balls, 4 cones.

Duration: 5-10 minutes.
N° of players: 8 or more.
Playing area: 5 mts. square.
DESCRIPTION OF THE EXERCISE
Key Factors
Players lined up in columns, one at a time, behind the cones.

Jl runs across the grid and passes the ball to J2, who is running toward him. J2 repeats
with J3.
J5 repeats with J6.
• Receiver's hands at chest level.
• Ask for the pass, and loudly.
• Body position: low.
• All passes must be made in the center
of the grid.
• Bend knees and make careful passes
using wrists and fingers.
• Jl puts the ball on the ground and J2

puts the ball on the ground and J2 puts the ball
on the ground.
rises.
• Passing leaving the ball "hanging".
• Players deliver the ball by placing it
firmly on the receiver's stomach.
Variants
• Pass both left and right.

50 RUGBY EXERCISES
Exercise N° 13
WARM-UP: EXERCISE FOR CONCENTRATION.
Equipment: 4 cones, 1 Rugby ball, 1 Soccer ball and 1 Tennis ball.

Duration: 10 minutes.
N° of players: 1 team.
Playing area: A circle of 10 meters. diameter.

• Players separate and equidistant in a circle formed around the 4 cones.
• Jl has the ball, the remaining players remain with their hands raised above their heads.
• Jl passes to any player who receives it and becomes J2. The pass continues randomly until
all hands have been dropped and each player has been assigned a number.
• The exercise continues with the ball being passed from Jl to J15 as quickly as possible.
After 2 minutes without errors, add the tennis ball, and after another three minutes without
errors, add the soccer ball.
• The objective is to see how long the three balls can be kept in play.
Key Factors
• Players must remember who to
weigh and who to receive from.
• Ask for the ball.
• Emphasis on concentration.
• Different types of passes with

each ball, e.g., high passes or passes to
the knees.
• The circle turns slowly.
• Perform the exercise without
speaking.
Variants

50 RUGBY EXERCISES
Exercise N° 13
WARM-UP: INTERCEPTION.
Equipment: 1 ball 4 cones.

N° of players: 10 or more
Playing area: 10 x 10 mts.

• The players form a circle (10 mt. diam.), being equidistant and facing inward.
• Player 1, with the ball, starts by passing to any other player except those immediately to
his left or right.
• In this case, Jl becomes J4. Jl follows his pass and takes J4's location.
• J4 repeats the exercise passing to J7, following his own pass and taking J7's position, J7
continues the exercise, and so on.
• Once the drill is mastered, the two players in the middle, J10 and J11, must try to intercept
the passes. If one of the players in the center intercepts a pass, he will take the position of
the passer, who then moves to the center.
Key Factors
• Stand still and pass, then
follow the pass.
• Direct passes only.
• Do not attempt to use high or
balloon passes to beat
defenders.
Variants
• Use "palomita" passes (in
"dive").
• Use three defenders.
• Use two balls.

50 RUGBY EXERCISES
Exercise N° 18
WARM-UP: CROSSLINKING.
Equipment: 1 ball.
Duration: 10 to 15 minutes.
Playing area: One quarter court.

• The players are presented in two parallel lines facing each other and about 10 meters
apart. distance.
• Jl runs to J2 and makes a "hanging" pass to him as he meets him halfway.
• J2 does the same with J3. The remaining players repeat the exercise.
• After each pass each player must stand in line at the end of the line.
• The coach regulates the exercise from one side to the other.
Key Factors
• Pass only when the receiving player asks for the ball.
• Start as soon as possible to achieve maximum speed.
• The receivers keep their hands at chest level.
• Passers bend their knees and make accurate passes
using their wrists and fingers.

50 RUGBY EXERCISES
Exercise N° 18
WARM-UP: GRAB AND GO.
Equipment: 4 cones, 1 ball every 2 players.

Playing area: 20 x 20 mt.

• Players in pairs, with a ball, are placed anywhere on the grid.
• In each pair a ball carrier is designated.
• At the sound of the whistle the ball carrier runs evasively with speed, keeping within the
grid and trying to lose his teammate.
• The partner tries to stay one meter away.
• Do this for approximately 10 seconds.
• When the whistle blows the ball carrier stops, the "chaser" starts the ball, becoming the
ball carrier and continuing until the next whistle. The exercise is repeated again.
Key Factors
• Take small steps.
• Carrying the ball in two
hands.
• Lean to the left, and go
to the right.
• The ball carrier varies its
rhythm.
Variants
• Ball to the floor in the
changes.
• Pick up any other ball.
• Pass to the waist in the
changes.

50 RUGBY EXERCISES
Exercise N° 13
WARM-UP: TRAFFIC.
Equipment: 8 cones, 4 balls.

Number of players: 16.
Game ark: 15 x 5 mts. frame.

• Players line up in pairs, standing on the cones facing inward.
• Jl runs across the grid and passes the ball to J2, who runs forward.
• J2 follows the same path and passes it to J3.
• J5 does the same with J6.
• The rest of the group does the same.
Key Factors
• Ask for the ball in
advance.
• Show your hands.
• Avoid contact with other
players.
Variants
• Ball down - ball up.
• Use "hanging" passes.
• Use passes by putting
the ball in the receiver's
stomach.
• Ball on the floor, lift any other ball, not your own.

50 RUGBY EXERCISES
Exercise N° 13
WARM-UP: BUTTERFLY.
Equipment: 4 cone, l ball.

Play ark: 15 x 15 mts.

• Players gather in two groups at the A and B cones.
• Jl starts running carrying the ball around the C-cone. J2 comes out at the same time, but
without the ball and runs around cone D.
• Jl performs a "scissors" pass with J2 who stops and immediately gives a "torpedo" pass to
J3.
• J3 and J4 repeat the exercise while Jl and J2 are added to the queue of the opposite groups.
• The exercise is continuous.
Key Factors
• Running fast and
turning abruptly.
• The ball carrier calls
for the scissors pass.
• Pass with both
hands.
Variants
• Incorporate a second
ball, starting at cone
B.
• Practice a rake after
the scissors.
• Use a "dove" pass
after crossing.
WARM-UP: PAC-MAN.
Equipment: 4 cones, 1 ball.

N° of players: The team.
Playing area: 20 x 10.

• Jl remains halfway between A and B.
• J2 to J6 are more or less 7 meters. apart, one meter apart, facing J1.
• Jl passes it to J2, J2 returns the pass to J1 and adds to the line behind J6, the line moves
forward.
• meter forward.

50 RUGBY EXERCISES
Exercise N° 13
• Jl repeats the exercise with J3, 4, 5, and 6.

• Upon receiving the final pass from J6, he places the ball on the ground and runs around
the grid taking position behind J6.
• J2 takes Jl's original location and J3 advances to the front, the other players also advance.
• J3 receives the first pass from J2.
Key Factors

• Show the hands ("the target where to aim the pass").
• Stay in line one by one.
Variants
• Choose two teams and make a competition with the same exercise.
• Use "dove" passes.

50 RUGBY EXERCISES
Exercise N° 18
WARM-UP: "FAST BALL".

1. Players are divided into two teams, attackers versus defenders.

2. The team in possession of the ball exchanges passes between its players in all directions
within the space.
3. Team 2 tries to touch the ball carrier or intercept the pass.
4. The Coach counts aloud each pass and when the ball is touched, intercepted or dropped, the
defending team becomes the attacking team.
Key Factors
· Ask for the ball.
· Moving space while calling for the ball.
Variants
· Pass more below the knees.
· Use more defenders than attackers.

50 RUGBY EXERCISES
Exercise N° 10
BALL HANDLING: EXERCISE TUNNEL.

• Start with a 5 m tunnel. with cones spaced approx. 8 mts. Jl to J6 remain in the cones,
looking into the tunnel.
• J7 asks Jl for a ball and passes it to J2.
• J7 continues running down the tunnel, asks J3 for a second ball and passes it to J4.
• J7 keeps the run, then asking for the ball from J5 and passing it to J6.
• J7 is added to the end of the opposite tail.
• J8 repeats the exercise in the opposite direction.
• Alternate feeders (Jl to J6).
Key Factors
• Ask for the ball

early.
• Run straight ahead,
hips aligned.
• Attacking the pass.
• Low body
position.
• Do not make
forward passes.
• Take small steps.
Variants
• Use two
players at the same
time.
• Bringing the cones closer together increases the pressure.
• Adding static defenders.

50 RUGBY EXERCISES
Exercise N° 11
BALL HANDLING: TOUCH AND RUN.

Duration: 15 minutes, 30 seconds per game.
• Jl and J2 remain in cones A and B, facing each other.

• J3 is the working player and starts with a hand on the C cone.
• J3 asks J1 for the ball and then passes it to J2.
• J3 touches cone D, turns, and repeats the exercise in the opposite direction, receiving a
pass from
J2, passing it to Jl and returning to its row.
Key Factors
• Show the
reception area:
fingers extended.
• Touch one cone at
a time.
• Ask in advance for
a pass.
• Do not turn your
back to the ball,
look at the ball
throughout the
entire
exercise.
• Hands "loose" and
hips aligned forward.
• Ensure that the passages of the working person are directed by the right and left hand
respectively.
Variants
• Use two players at the same time.

• Make 'scissor' passes.

50 RUGBY EXERCISES
Exercise No. 12
BALL HANDLING: PASSING AT SPEED.

Work 90 sec. Rest 30 sec.
N° of players: 4 per group.
• Players line up between cones A and B as indicated.

• Jl starts with the ball.
• At the command, all players run forward simultaneously, keeping J3 and J4 their depth.
• Passes are made only when the players reach the line of intersection of the cones, as in the
diagram.
• In the last channel block (C-D), players pass the ball back with increased speed.
• Repeat in the opposite direction, starting with Jl again but now passing to the left.
Key Factors
• Low body positions.

• Show the destination
of the pass: the hands.
• Accelerate towards the
pass from behind.
• Stay in your channel.
• Start with fast passing

in the first and last block.
• Pass at knee level.
• Pass over the shoulder
with hands raised.
Variants

50 RUGBY EXERCISES
Exercise N° 13
BALL HANDLING: LEFT AND RIGHT OPTIONS.
Equipment: 1 ball.
N° of players: 4 or 5.
• 4 to 5 players in each group A, B, C are lined up in a single row as indicated in the

diagram. Jl in group A has the ball and runs to group B.
• J2 asks for "left" if he intends to run on Jl's left, or "right" if he intends to run on that side.
• Jl passes to the side he has been asked to.
• The remaining players follow J2 by staying in a row.
• Jl is added to the end of the line behind J4.
• J3 asks for "left" or "right" and J2 passes it to the requested side.
• When the end of the grid has been reached, the ball is passed to group B, who returns to
practice the exercise in the opposite direction.
• Once group B has reached the end of their run, they pass the ball to group C and the
exercise continues.
Key Factors
• Accelerate towards the

ball.
• Low body positions.
• Do not turn and pass.
• Make "hanging" passes
from knee height.
Variants
• Carry out raking to the

left or right.
• Practice "sombreritos".

50 RUGBY EXERCISES
Exercise N° 13
BALL HANDLING: ALIGNMENT EXERCISE.
Equipment: l0 cones, 1 ball.

Duration: l0-15 minutes.
N° of players: 5.

• J2 to J5 remain in a line, as indicated, separated by 1 mt, facing Jl who has the ball about 5
mt. aside.
• Coach calls for J2-J5 who run SIDEWAY (drift) as they are designated.
• As soon as the players reach their cones, they start running forward and Jlpasses to J2 who
runs straight to the cone in front of him and passes it to J3. The same for J4 who passes to
J5 who scores the goal.
• The channel between the cones should be 3 to 5 meters.
Key Factors
• Keep the hips aligned
towards the front.
• Show the hands ("the
target").
• All players start when
J2 asks J1 for the pass.
• The players on the
outside maintain their
depth.
Variants
• Perform the same
exercise in the opposite
direction: both hands.
• To make skips.
• Making scissors.
• Working against the
clock.
BALL HANDLING: SPEED AND AGILITY.

Duration: 10- 15 minutes.
• ° of players: 4 or more.
Playing area: 10 x 40 mts. channel.

50 RUGBY EXERCISES
Exercise N° 13
• Jl-J3 remain behind the cones, as indicated in the diagram.

• At the voice of "Ya", Jl prods around the first cone, and on his way to the second cone, he
asks for a pass to J5. Approx. 3 meters later he passes it to J6 and makes his way around
the next 3 cones.
• On his way back I ask for the ball from J6 and then pass it to J5 while he is running
through the cones. Pike back to the starting line and J2 repeats the exercise.
• Alternate the other players with J5 and J6.
Key Factors
• J5 and J6 should encourage the player who is working.

• Work at maximum pace.
• Use small steps.
• Make yourself heard.
Variants
• Have players go out at shorter intervals; have enough balls ready at the J5 and J6
positions.

50 RUGBY EXERCISES
Exercise N° 18
BALL HANDLING: CATCHING THE BALL INSIDE A CIRCLE (AIR BALLS, UNDER PRESSURE).
Equipment: 1 ball.
N° of players: 4 to 10.
Playing area: Radius of 20 mts.
• The coach located in the middle of a circle of players.

• Each player is assigned a number.
• The coach throws the ball up and high and designates a number; the player named, moves
forward, jumps and catches the ball.
• Immediately the Coach designates a second player who puts Jl under pressure (no tackle).
• A third player is designated to start the ball from Jl. Repeat the exercise.
Key Factors
• Raise your hands.

• Catching the ball on
the chest.
• Eyes on the ball.
• Rotate the trunk to
protect the ball.
Variants
• To make J2 act in
order to increase the
pressure on Jl.
• The Coach rolls the
ball on the floor.
• The coach bounces the ball as hard as possible.
BALL HANDLING: RUNNING INTO THE GAPS.
(Career with depth)
Equipment: 1 ball.
N° of players: 10 or 15.
Playing area: Half court.

50 RUGBY EXERCISES
Exercise N° 18
• The players line up in two parallel lines so that the players in line 2 are behind and
between the players in line 1.
• Line 1 players start running forward passing the ball along the line, while line 2 follows
behind.
• When the ball reaches the last player on line 1, it is passed "hung" to the last player on line
2, who bursts through the spaces.
• Line 1 now follows behind line 2.
• The exercise continues.
Key Factors
• Players must bite when entering through the gaps.

• Show your hands.
• Maintain straight hips.
• Fast passes.
Variants
• The receiver coming in from behind can ask for a short or long pass.
• Use three lines of players.
• Vary the distance between players.
BALL HANDLING: VARIATIONS OF THE SPACES.

Playing area: Quarter court.

50 RUGBY EXERCISES
Exercise N° 18
• Players line up in the 4 corners of the 22-meter area. in groups of three.

• Each group runs and passes the ball through the first narrow channel.
• As soon as J3 gets the ball, he puts it in the cone and then counts to three.
• After counting to three he passes the ball to the first support (J2). The process is repeated
but
now in a wider channel.
• Repeat the whole process until the end.
Key Factors
• Three players in each corner run in opposite directions.

• Players in support must maintain their depth.
• Competition in execution speed between groups.
Variants
• Channell: simple advance.

• Channel2: scissor passes.
• Channel3: relays.

50 RUGBY EXERCISES
Exercise No. 19
BALL HANDLING: "LA VIBORA".

Playing area: Channels of 10 x 40.
• The players start in the direction of the channel and 2 meters apart.
• Jl starts with the ball and is passed quickly along the line to J4. Each player supports in
depth after passing.
• J4 supports the ball outside cone A, and continues running without the ball.
• J3 picks up the ball, puts it inside cone B and continues running.
• J3 lifts the ball and places it outside cone C, continuing his run. Jl lifts the ball, while the
rest of the players realign.
• Quick passes along the line and repeat in the opposite direction.
Key Factors
• Players MUST
run while passing.
• Players will
indicate what they
will do, e.g., "ball
up" or "down".
• Maintain the
forward run after
having supported
the ball,
"feinting"
between the
cones.
Variants
• Pass at knee height in the last block of the channel.

• Use overhead passes in the first block.
SUPPORT
Support is one of the most basic and essential principles of rugby.

50 RUGBY EXERCISES
With the fastest game played at a fast pace, all players need to appreciate the importance of
SUPPORT.
When performing repetitive supportive exercises, remember the following:
(a) Correct running line in support.

(b) Position yourself behind the ball.
(c) Good communication.
(d) In-depth support.
The goal of every team should be to outnumber its opponents in every situation on the court.
Always practice situations under pressure.
"Effective possession control ensures quality team performance."

Graham Richards.
Your performance in a loose game situation is more important than being classified as a back or
forward.
Yagya Sakier.

50 RUGBY EXERCISES
Exercise N° 20
SUPPORT: SQUARE.

N° of players: 5/ 10/ 15.
Playing area: 10 x 15 mts. squares.
J1-J5 in a column between the cones A/B facing the inside of the grid.
Jl begins by passing to J2. He then runs diagonally across the grid toward cone C in a
"race" against the ball.
J2, J3, J4 and J5 do the same until they are all positioned along the B/C line. Repeat the
exercise.
Remain still and pass. Running only after passing the ball. Ask for the ball. Lax" hands.
Speed with hands
(use wrists and
fingers). Pass at
knee level. Pass
over the head.
Touch the floor at
intervals during
the diagonal run.
Bring the heels to
the buttocks during
the race. Use
10/15/20
players, each
group with its own ball.
SUPPORT: IN ONE
CHANNEL (LINE).
Equipment: 10 cones, 1
ball.
N° of players: 3 per
group.
Playing area: Channels of
10 x 40 meters.
• All players start on one side of the channel.

• J1 starts with the ball and runs straight towards a defender located in the center of the two
cones.
50 RUGBY EXERCISES
• 2 -N°
Exercise 20
3 meters before Jl reaches the defender, he runs directly towards a cone to attract
the defender to the side.
• Jl passes "hung" to J2 who repeats the move before he gives a "hung" pass to J3.
• Continue the exercise.
Key Factors
• Keep the body oriented forward. When passing to the support.

• The player in support MUST straighten.
• The support must ask for the ball in advance.
Variants
• If the defender does not follow the attacker to the side, the attacker should practice a
• and keeping the ball, beat the mark by running straight ahead.
SUPPORT: FAN EXERCISE.
Equipment: 1 ball per group.

Playing area: Full court.
• Players lined up in a column behind the try line.

• Jl starts to run and the others follow him one by one.
• At the voice of "fan right" or "fan left" the players in support move quickly from the
column to a line formation, side by side.
• When Jl asks for "right fan", he passes it to J2, who passes it to J3, who passes it to J4.
• When J5 receives the ball, the players in his group line up behind him and the exercise is
repeated.

50 RUGBY EXERCISES
Exercise N° 20
Key Factors
• Wait for the ball from the ball carrier (J1).

• Attacking the pass: do not run laterally.
• Show the place of reception (hands).
• Ask for each pass.
Variants
• Vary the distance between players.

• Start from both ends of the field to add more player congestion.
SUPPORT: TWO ATTACKERS VERSUS ONE DEFENDER.

Playing area: 10 x 5 mts. square.
• Jl, J2 and J3 are side by side on one side of the grid.

• Jl and J2 are attackers and J3 are defenders.
• Jl carries the ball.
• When the whistle blows, all three players run at the same time.
• Jl takes the inner (nearest) side of the running line. J2 the external side.
• Jl runs to the inside shoulder of J3 (defender) and passes the ball to J2 who scores.
• Jl, J2, J3 return to their respective groups.

50 RUGBY EXERCISES
Exercise N° 20
Key Factors
• Jl must attack the internal flank of J3.

• J2 must ask for the ball.
• Jl must "fix" J3.
• Jl should keep hips aligned forward when passing to J2.
Variants
• Use 3 attackers versus 2 defenders.

• Use scissor pass.
Exercise N° 24
SUPPORT: "FIX" / "ATTRACT" TO THE MARKER.

Playing area: Channels of 10 x 40 meters.
• The 4 players start on one side of the channel.

• Jl starts with the ball and runs approx. 5 meters forward, support the ball and
• continues to run another 5 meters ahead. He then becomes the defender.
• J2 lifts the ball and draws Jl to the mark, before passing to J3 who runs 5 meters before
supporting the ball and becoming the defender.
• J4 lifts the ball and repeats the exercise.

50 RUGBY EXERCISES
Exercise N° 20
Key Factors
• When Jl starts his run the other players must maintain their depth.
• Move the defender to one side, "fix" him before passing.
• Good communication is essential.
Variants
• If the defender is not attracted to the mark, beat him with a feint and do not pass the ball.
• Use a variety of passes: "hanging", overhead, etc.
Exercise No. 25
SUPPORT: "RESISTING" THE TACKLE.

N° of players: 4 groups.
• All 4 players start at one end of the channel.

• J1 runs, supports the ball and runs approx. 5 meters forward, and the defender turns.
• J2 picks up the ball and runs towards Jl receiving a tackle while standing.
• J3 rips the ball away from J2 and passes it to J4 who runs 5 meters further and supports it
before
become the defender.

50 RUGBY EXERCISES
Exercise N° 20
Key Factors
• Tackled players MUST remain on their feet.

• The ball seeker calls "mine" and must get the ball using his shoulders and arms.
• Stay low: legs bent and back straight, chin up.
Variants
• The ball catcher can put the ball on the ground while moving forward.
• The next player can pick up the ball and continue running.

50 RUGBY EXERCISES
Exercise N° 26
SUPPORT: "GAINING GROUND" IN THE TACKLE.

• Jl-J4 start at one end of the channel.

• Jl starts with the ball, runs forward approx. 5 meters, supports the ball, runs another 5
meters and becomes the defender.
• J2 lifts the ball and Jl tackles him (controlled).
• J2 places the ball and J3 squats over the ball, lifts it up and hangs it for J4 who runs past.
and repeat the exercise.
Key Factors
• Tackled players
MUST control the
ball: bring it from the
chest, to the ground,
• to the next player.
• The tackler must have
his head behind the
tackled.
• Leg thrust with
straight back.
• Strong grip with arms.
Variants
• The tackled player

hangs the ball to the
supporting player in a single movement after the tackle.

50 RUGBY EXERCISES
Exercise N° 27
SUPPORT: IN-DEPTH SUPPORT.

N° of players: 15.
• The players form three lines (5 meters apart) opposite each other and have corresponding
numbers (line A=Attackers, line B=Defenders, line C=Supporters).
• When a number is designated, the three players with that number run around the cones.
The A-line player picks up a ball near the cone and runs towards the try line.
• The player on line B tries to stop the player on line A who passes to the player in support
of line C who scores.
• All three players return and join a different line.
• Repeat the exercise.
Key Factors
• "Luring" the
defender. ("fix
it").
• The player in
support must ask
for the ball.
• The attacking
player must slow
down his run to
wait for support.
Variants
• Varying the
distance between
the lines of
players for the
purpose of
increasing or
decreasing the
distance between
the lines of
players.
pressure.
• Use scissor
crosses.
• Make contact: the support starts the ball.

50 RUGBY EXERCISES
CONTACT
More time should be spent beating defenders than making contact with them.
However, rugby is a contact game and therefore contact situations must be practiced correctly.
Avoid putting too much emphasis on slow-moving contact situations, although they are
important, and ideally work harder in contact situations where the ball is recycled at a higher
speed.
The Key Factors to emphasize are:
(a) Low body position.

(b) Protection of the ball.
(c) Balance.
(d) To tear off the ball or to clear.
(e) Advance.
"The theme of Rugby is contact, staying on your feet and going forward: life is also contact,
staying on your feet and going forward."
Gareth Giles.

50 RUGBY EXERCISES
Exercise N° 29
CONTACT: BREAKING THE BARRIER.
Equipment: 4 shields, 1 ball.

• Players line up on one side facing the grid.

• Two pairs of players, each with their own shield, are positioned facing the players lined
up at the end (see diagram).
• Jl runs towards the shields, and in his run receives a pass from J5, who remains stationary.
Jl breaks through the first two shields and then passes quickly to J6, who also remains
stationary. Jl passes through the next set of shields and returns to the beginning.
• J2 repeats the exercise.
Key Factors
• Running hard with

the ball in both
hands.
• "Arming" the body.
• Hit the shields with
hip and shoulder.
• When breaking
through the shields,
take a stride (power
step).
Variants
• Narrow the distances

between shields.
• Add two more pairs.

50 RUGBY EXERCISES
Exercise 30
CONTACT: WORKING IN PAIRS.
Equipment: 4 cones, 4 shields, 2 tackle bags, 2 balls.

• Corresponding players in each channel must work together until the end of the exercise.
• Each player lifts the ball, moves in against the first shield, moves back and places the ball
back where he/she picked it up.
• Continue to the next shield, lifting the second ball, shifting, backing and supporting the
ball.
• The player proceeds to the tackle pocket, and returns to the beginning to repeat the
exercise.
Key Factors
• Working together.
• Work fast.
• Recover quickly after contact.
• Being aggressive.
Variants
• Two players compete against each other.

50 RUGBY EXERCISES
Exercise No.
31 • "Post race" between the two teams.

50 RUGBY EXERCISES
Exercise No.
31
CONTACT: "BUMPER CARS".

THE USE OF RESTRICTED SPACE IS IMPORTANT.
• Players are divided into groups and line up, facing each other in two rows, between the
cones.
• Jl of each group starts with the ball and crosses the grid before giving the ball to their
respective J2.
• On their way across the grid each player must "bump" at least two opposing players with
their hips.
• The exercise continues.
Key Factors
• Players must
maintain a low
body position.
• Carrying the ball
in two hands.
• Keep head
upright and eyes
open.
• Ball up and ball

down and a "topada".
Variants
• Players can join any group after two "topadas".

50 RUGBY EXERCISES
Exercise No.
31
CONTACT: "TEAR OFF THE BALL".
Equipment: 1 ball per group.

Playing area: Square of 10 mts.
• J2 starts with the ball, with his back to the other players.
• Jl runs towards J2, tries to grab his arms and turn him 180 degrees to face J3 and J4.
• J3 rips the ball held by J2 and delivers it to J4 who scores.
• Players rotate positions and the exercise continues.
Key Factors
• J1 must lift J2 (separate him from the ground) and immobilize his arms if possible.
• J3 must shout: "mine".
• Jl should try to be and remain static.
Variants
• The ball striker can put the ball on the ground while moving forward.
• The next player may pick up the ball and continue running.
CONTACT: "TOUCH AND GO".

N° of players: 4-8.

50 RUGBY EXERCISES
Exercise No.
31
• Two players, each with a shield, are positioned facing each other, separated by about 10
meters.
• The rest of the players work in pairs with Jl (the ball carrier) running into a shield and
passing to J2 who runs around the first shield and makes contact with the opposite shield,
displacing it and passing the ball back to Jl.
Key Factors
• Two or three steps before contact adopt a low position.

• Position with legs wide apart to ensure balance on contact.
• Bend your knees and push up to stand upright.
Variants
• The ball carrier makes contact with the shield, puts the ball on the ground and moves past
it. The second player lifts the ball and repeats with the second shield.
• Use four players at the same time.

50 RUGBY EXERCISES
Exercise No.
31
CONTACT: CONTINUOUS MAUL.

Duration: 1.5 minutes per couple.
• Jl and J2 in the group start with the ball, while the rest of the group, carrying shields, form
a close circle around them.
• Jl runs into contact with any of the defenders, moves and "arms" himself.
• J2 thrusts first with the shoulder forward over Jl and XX while continuing to thrust with
his legs.
• The circle of defenders stays close to the attackers at all times. J2, the one who "starts" the
ball, rolls out and advances to another defender and now Jl becomes the one who will look
for the ball and drive the formation.
• The defenders must prevent the attackers from moving them backwards while the
exchange between Jl and J2 continues for the established time span (i.e. 1.5 minutes).
• Once the time has expired Jl and J2 are added to the defenders' circle and two other
players repeat the exercise.
Key Factors
• The exercise should be

performed at speed with
emphasis on THRUSTING
WITH THE LEGS.
• Maintain a low body position
at all times.
• Both attackers must ask "I
grab the ball".
Variants
• Use three players: Jl makes contact, J2 starts the ball and J3 runs past.

50 RUGBY EXERCISES
Exercise No. 35
CONTACT: VELOCITY IN THE CHANNEL.
Equipment: 3 bags, 8 cones, 1 ball.

• Players line up as indicated in the diagram.

• Jl starts with the ball, runs down the first channel and passes the ball to J2, who passes it
to J3.
• J3 backs the ball and LEAVES it in the cone, and the three players run down the second
channel and tackle the tackle bags.
• J3 picks up the ball that was placed on the tackle pocket, passes it to J2 who passes it to
Jl.Jl places the ball on the next cone and waits with the ball while J2 and J3 pass around
him and enter the last channel.
• Jl passes to J2 and J2 passes to J3 who scores.
Key Factors
• J3 puts the ball on

the ground and
leaves it on the first
cone.
• Communicate in
defense, e.g., "my
bag".
• Recover quickly
after tackles.
Variants
• Use scissor crossings in channels 1 and 3.

• Coordinate the group to improve speed.

50 RUGBY EXERCISES
Exercise No.
31
CONTACT: BUMPING AND GRINDING.
Equipment: 4 bags, 2 shields, 1 ball.

• Jl runs and tackles the first tackle bag that has a ball on it.
• J2 lifts the ball, runs to the next bag and places the ball 2 mts. in front of the tackle bag,
then tackling the tackle bag.
• Jl meanwhile, lifts the ball and runs to the third bag, supporting the ball 2mts. in front of
the bags, tackling it later.
• J2 picks up this ball and runs to the last bag, supports the ball and tackles the bag.
• Jl picks up the ball and runs to the first shield, makes contact by driving and displacing
and gives a hanging pass to J2. J2 repeats with the second shield and hangs it for Jl who
scores.
• The next two players repeat the exercise.
Key Factors
• Good communication.
• Low body position.
• Recover quickly after
each tackle.
• Bringing shields and

bags closer together will
generate more pressure.
Variants
CONTACT: "EL LOCO MAX".
Equipment: 8 shields, 6 cones.


50 RUGBY EXERCISES
Exercise No.
31
• Players work in pairs, Jl and J2, and J7 and J8 start simultaneously.

• Jl starts with the ball and bursts through the shields.
• Jl hangs the ball for J2. J2 advances over the next shield and hangs the ball back to Jl.
• Now Jl charges at the next shield, dangling the ball to J2.
• J2 zigzags between the cones and around the boundary markers, while Jl chases after him
trying to catch him as they return to the starting point.
Key Factors
• Communication.
• Short steps.
• Maximum speed.
Variants
• The two groups start at the same time, running a race.
THE TACKLE
Any tackle exercise should be done with extreme caution. Step-by-step progression is important
to give confidence to all players.

50 RUGBY EXERCISES
Exercise No.
31
Match physical sizes and work on key factors:
(a) Head position.

(b) Impulse with the legs.
(c) Grip with arms.
The modern game of low depth and high speed makes it even more important that every player
has the ability to tackle well. Coaches will have to spend much more time than before on tackling
and defensive skills.
When conducting tackle drills with tackle bags, Coaches must ensure that players communicate
well and are aggressive.
"Tackling is good, tackling and winning the ball is better; tackling, winning the ball and scoring
touchdowns is the optimum."
Francois de Bruin.

50 RUGBY EXERCISES
TACKLE: FROM THE FRONT.
Equipment: 4 or more tackle bags.

N° of players: One team.
• Some players will be needed to hold the tackle bags, the rest will line up at the starting
point as shown in the diagram.
• On command, the players tackle each bag in turn.
• Once they have completed their tackles the players return to the end of the column from
which they started.
Key Factors
• Pushing with the legs.

• Keep the chin up.
• Keep your back straight.
Variants
• Change the location of the bags and place them closer together.
Exercise No. 39

50 RUGBY EXERCISES
Exercise No.
43
TACKLE: FROM THE SIDE.
Equipment: 4 cones, 4 tackle bags.

Playing area: 10-20 m grid.
• Some players hold the bags.

• Jl tackles each bag in turn, running around the corresponding cone as shown in the
diagram.
• J2 repeats the exercise.
Key Factors
• Attacking balls.
• Impulse with the legs.
• Chin lifted right back.
• Strong grip with arms.
Variants
• The Coach may designate a tackle bag out of sequence.

• original, forcing the player to run under different angles/lines.

50 RUGBY EXERCISES
TACKLE: TACKLE AND CHASE.
Equipment: 4 tackle bags.

• Four players each hold a tackle bag at each corner of the grid.
• At the command, Jl runs and makes a tackle. When Jl goes to the second bag, J2 starts to
run.
• The exercise continues and the objective is for J2 to grab Jl before he returns with the rest
of the players.
Key Factors
• The tackler should move his head to the side.

• Chin up, back straight.
• Tight grip with arms.
• The person holding the bag should get it ready as quickly as possible.
Variants
• Tackle with the left shoulder only.

• Tackle with the right shoulder only.

50 RUGBY EXERCISES
Exercise No.
43
Exercise No. 41
TACKLE: DEFENSE FROM BEHIND.

• The defending player starts in line with the two attacking players J1 and J2.
• Jl starts to run with the ball, while the defender J3 tries to defend to try to
to prevent Jl and J2 from scoring.
Key Factors
• The defender must try and get between the two attackers, isolating the player with the ball.
• Tackles from behind should be made slightly sideways.
• Attackers should try to place themselves in a position where a pass will put the defender
in a position where he or she will not be able to pass.
• offside.
Variants
• Use three attackers and two defenders.

50 RUGBY EXERCISES
TACKLE: REACTION/SPEED.
Equipment: At least 4 tackle bags.

• It requires a player for to hold each tackle bag. The rest of the players are
aligned in two columns in right angle to the tackle bag line, as shown
in the diagram.
• Each bag of tackle is assigned a number; 1, 2, 3, 4, 5.
• The Coach asks two numbersand the first player of each line competitively attempts to
tackle the bag indicated by the Coach.
• For the same two players, the Coach designates two other tackle bag numbers, and the
pair of players quickly run to these bags and attempt to tackle them before the next set of
numbers is called.
• If a new number was called before the player tackles the tackle bag, that player abandons
the previous attempt, and immediately goes to the new bag whose number was called.
• After a set number of tackles the players return to the tail of the columns and the exercise
continues.
Key Factors

• Right back.
• Ask for the number
that
is going to tackle.
Variants
• Once the tackle bag is

tackled, the one who
has made the tackle
becomes
in support of the bag.
The original bra becomes one
of the tackling couple.

50 RUGBY EXERCISES
Exercise No.
43
TACKLE: SPEED GRID.
Equipment: 8 cones.
• Jl remains in the middle of the grid.

• J2, J3 and J4 are lined up at position A and their objective is to cross the square and pass
through
of the cones in C.
• J5, J6 and J7 aligned at position B and their objective is to pass through the cones atD.
• J2 moves across the square and is tackled hard by Jl. As soon as Jl is
has stood up, the first player (J5) of B starts.
Variation
2 defenders and 2
runners at the same time
Key Factors
• Tacklers should point their heads to the side of their legs.

• The first contact should be with the shoulder.
• The tackler must concentrate on the attacker's pants.
• To finish off the tackle, the arms should tighten around the attacker's legs.
• The second attacker must not start until the tackler has joined.
• The attacker must run across, not around the perimeter.

50 RUGBY EXERCISES
COUNTER ATTACK
Any ball that the opponent has kicked or lost must be fully exploited.
When practicing counter-attacking always ensure that all players get behind the ball as quickly as
possible.
Players should be encouraged to counter-attack through repetitive drills to assimilate the concepts
until they gain a high level of confidence.
The counter attack can only be successful if the VISUAL FIELD and CONFIDENCE are
combined with support and high skill levels.
"Never kick for the sake of kicking, kicking only to retain position or to relieve heavy
pressure."
Natal Rugby Union.

Coaching Dept.

50 RUGBY EXERCISES
Exercise No.
45
Exercise No. 44
COUNTER-ATTACK: TURNING A BAD BALL INTO A GOOD ONE.

• Jl throws the ball rolling for J2 to dive on it.

• J2 immediately stands up with his back to the rest of the players.
• J3 run around and snatches the ball from J2, passes it to J4 who runs back to score on the
line marked by A/B.
• Jl acts as a defender and tries to prevent J4 from scoring.
Key Factors
• Sliding towards the ball.

• Bring the ball towards the body.
• Get up immediately.
• The starter must reach deep to get the ball.
Variants
• Jl puts pressure on J2 immediately after rolling the ball.

• Jl throws the ball high up instead of rolling the ball

50 RUGBY EXERCISES
COUNTER-ATTACK: ATTACKING SPACE.

N° of players: 6.
• Four attacking players remain in the center of the grid facing the four cones and balls.
• Two defenders stand with their backs to the attackers, facing the cones that do not have
the ball.
• The Coach designates any number between 1 and 4 indicating which ball will be played
by the attacking team. The four players run backwards to position themselves behind the
marked ball. The defenders meanwhile, run around the A or B cones (designated by the
Coach).
• Attackers try to defeat defenders.
• Stay in your channel, do not crowd.

• The four players must quickly retreat and position themselves behind the ball.
• Attract/fix defenders by running at them, pass the ball to the open where the space should
be.
• Scissor crosses.
• Amages.
• Use skips.
• Add one more defender.
Exercise No. 46

50 RUGBY EXERCISES
Exercise No.
COUNTER-ATTACK: "HUNTING THE RABBIT".
45
Equipment: 1 ball.
Playing area: A full court.
• All players start behind the 22-meter line, 4-5 meters apart.
• At the sound of the whistle the players start to run towards the opposing goalpost passing
the
ball between them.
• At the second whistle the player with the ball and the two players closest to him suddenly
become attackers (rabbits).
• The three of them then turn and attack the rest of the team, running and passing each
other.
• The objective is to score goals on the initial 22-meter line, while the rest of the team tries
to stop the attackers.
Key Factors
• The Coach must control the game.

• Attackers must react with speed.
• The rest of the defenders should fan out.
Variants
• Increase or decrease the number of attackers.

50 RUGBY EXERCISES
Introduction of games
Combining well-organized drills with physical preparation means players can have fun while
improving their ball-handling and running skills.
It is important that the four E's remain firmly embedded in our modern approach.
• ENTERTAINMENT
• EMOTION
• DELIVERY
• EQUITY
"Rugby is a game of passion."
Ian Mc Intosh

50 RUGBY EXERCISES
Exercise No.
48
GAME: "THE KEEPERS" (TACKLES).

N° of players: Any.
Playing area: 10-meter grid.
• The Jl "guards" the grid, the rest of the group lines up 10-15 meters further as indicated in
the diagram.
• Jl guards the area between the cones but can only move laterally.
• The other members of the group, one at a time, run toward Jl and attempt to pass using
evasive running.
• Jl tries to tackle the running backs, and each one he tackles becomes one of the defenders
and helps tackle the rest.
• The last runner in the group becomes the new guardian and the exercise continues.
Key Factors
• Stay inside the cones.

• The defender should concentrate on the attacker's pants (it is easier to hit the attacker's
running line).
Variants
• Attackers can start from both directions.

50 RUGBY EXERCISES
Exercise No.
48
GAME: "FOLLOW THE BOSS" (Physical Fitness and Skills).
Equipment: 6 balls.
Playing area: Full court.
• The team is divided into groups of 4 evenly distributed around the perimeter of the
playing field.
• The Coach participates in the highest skill group.
• All the groups trot in "single file" around the court, with the leaders of each group
carrying the ball.
• The Coach asks his group to develop a basic skill WIDE across the court, while the other
groups, still jogging, watch the demonstration.
• Once the group leader reaches the other side of the court, all groups develop the skill from
wherever they are positioned, working from sideline to sideline or try line to try line.
Assistant coaches must ensure that the key factors are met.
• When all groups have completed the skill, they will continue to jog around the perimeter
of the court while the group leader demonstrates a new skill.
While jogging, closely observe the group leader.

Select more skilled players to be part of the first group.
The trot around the
court should be slow
and maintaining the
"single file".
Ball up-ball down.
Scissor crosses.
Hanging passes.
Long passes
(torpedo).
• Rakes and
"sombreritos".
Pass at knee level.

50 RUGBY EXERCISES
Exercise No. 49
GAME: "KICKER VS. TEAM".
Equipment: 1 ball, 4 cones.

N° of players: 15.
Playing area: A full court.
• J2 passes the ball to Jl who receives it and kicks it immediately down the court. J3 and J4
start behind J2 and try to charge the kick.
• 2EVERYONE else runs backwards to get behind the ball (in play).
• The first to arrive covering, lifts the ball and passes it to the next in support. EVERYONE
who has come in covering must have passed the ball before they can score on the try line.
• In the meantime (immediately after the kick) Jl runs around the outside of the cones, and
if he manages to return to the starting point before the attackers score, he is awarded a
goal.
• Repeat the exercise with J2 as kicker.
Key Factors
• ALL players
must be behind
the ball before
they can initiate
the counter
attack.
• ALL attackers
must be on the
try line when
they have scored
a goal.
• ALL players
must be within 22 meters
when kicking.
• EVERY attacker
must pass the ball at least
once before they can
score an
so much.

50 RUGBY EXERCISES
Exercise No. 50
GAME: BACKS vs. FORWARDS.
Equipment: 1 ball.
N° of players: 15.
• Players line up as indicated in the diagram. The Backs start on the try line and the 5
forward Forwards start on the 22-meter line. The third lines start on the sides.
• No. 9 plays scrum-half for both forwards and backs.
• The Backs score on the 22-meter line and the Forwards score on the try line.
• The Backs start with the ball, (No. 9) and the FORWARDS DEFEND. As soon as
As soon as they have scored, the scrum half arrives, picks up the ball and starts attacking,
now THE BACKS DEFEND until the forwards have scored and play restarts from the
start.
• Repeat the exercise and if the game is stopped before a goal is scored, actions will be
restarted from the 22-meter line.
Key Factors
• Start alternately
from both sides
of the court.
• DO NOT
TACKLE
players, just take
them.
Variants
• The Backs
practice every play.
• The Coach asks
the Forwards
how he wants
them to attack, e.g., one to go to the ball, move, use ground ball (ruck), etc.

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50 RUGBY EXERCISES

UNIVERSITY CHILDREN'S RUGBY 1

Remember that: "Failure to plan is planning to fail".

This is a vital aspect of training that is often neglected.

UNIVERSITY CHILDREN'S RUGBY 2

Equipment: 2 balls, 4 cones.

DESCRIPTION OF THE EXERCISE

Players lined up in columns, one at a time, behind the cones.

• Jl puts the ball on the ground and J2

UNIVERSITY CHILDREN'S RUGBY 3

WARM-UP: EXERCISE FOR CONCENTRATION.

Equipment: 4 cones, 1 Rugby ball, 1 Soccer ball and 1 Tennis ball.

DESCRIPTION OF THE EXERCISE

• Different types of passes with

UNIVERSITY CHILDREN'S RUGBY 4

Equipment: 1 ball 4 cones.

DESCRIPTION OF THE EXERCISE

UNIVERSITY CHILDREN'S RUGBY 5

DESCRIPTION OF THE EXERCISE

UNIVERSITY CHILDREN'S RUGBY 6

Equipment: 4 cones, 1 ball every 2 players.

DESCRIPTION OF THE EXERCISE

UNIVERSITY CHILDREN'S RUGBY 7

Equipment: 8 cones, 4 balls.

DESCRIPTION OF THE EXERCISE

UNIVERSITY CHILDREN'S RUGBY 8

Equipment: 4 cone, l ball.

DESCRIPTION OF THE EXERCISE

Equipment: 4 cones, 1 ball.

DESCRIPTION OF THE EXERCISE

UNIVERSITY CHILDREN'S RUGBY 9

• Jl repeats the exercise with J3, 4, 5, and 6.

• Ask for the ball.

UNIVERSITY CHILDREN'S RUGBY 10

Equipment: 4 cones, 1 ball.

DESCRIPTION OF THE EXERCISE

1. Players are divided into two teams, attackers versus defenders.

UNIVERSITY CHILDREN'S RUGBY 11

BALL HANDLING: EXERCISE TUNNEL.

Equipment: 6 cones, 3 balls.

DESCRIPTION OF THE EXERCISE

• Ask for the ball

UNIVERSITY CHILDREN'S RUGBY 12

BALL HANDLING: TOUCH AND RUN.

Equipment: 4 cones, 1 ball.

DESCRIPTION OF THE EXERCISE

• Jl and J2 remain in cones A and B, facing each other.

• Use two players at the same time.

UNIVERSITY CHILDREN'S RUGBY 13

BALL HANDLING: PASSING AT SPEED.

Equipment: 10 cones, 1 ball.

DESCRIPTION OF THE EXERCISE

• Players line up between cones A and B as indicated.

• Low body positions.

• Start with fast passing

UNIVERSITY CHILDREN'S RUGBY 14

BALL HANDLING: LEFT AND RIGHT OPTIONS.

DESCRIPTION OF THE EXERCISE

• 4 to 5 players in each group A, B, C are lined up in a single row as indicated in the

• Accelerate towards the

• Carry out raking to the

UNIVERSITY CHILDREN'S RUGBY 15

BALL HANDLING: ALIGNMENT EXERCISE.

Equipment: l0 cones, 1 ball.