Sports Training Programs by the Pros

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Sport: Rugby Union

Focus: Speed, Agility

Muscle Group: Running

Equipment: Markers

Exercise Description– Set up 3 markers in a straight line 10m apart
– Starting from the centre position, run 10m to one cone, and hit the ground (lying on your stomach)
– Get up and run 20m to the far cone and hit the ground
– Run back to the starting position and hit the ground
– This is one rep

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