Exercises

Sports Training Programs by the Pro

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Multidirectional Ball Pick Up

Sport: Rugby Union Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– This drill should be performed with a partner – Set up 3 markers 10m in front of your starting position at different angles and give a number […]

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Rugby Union Partner Chase

Sport: Rugby Union Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up one marker 10m and another 30m from the starting marker – From the start the chase partner starts 2m behind the lead partner – The […]

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3 Cone Drill

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m x 5m ‘L’ configuration (forwards and to the right) – Starting from a […]

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Malcoms

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 […]

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Accelerate and Cruise

Sport: Rugby Union Focus: Aerobic Conditioning, Speed, Agility Muscle Group: Running Equipment: Rugby Union Field Markings Exercise Description– Using Rugby Union field markings – Starting at the try line, accelerate through to the 22m line then cruise to the halfway […]

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Netball 120s

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 2.5m , 5m, 7.5m, 10m, 15m, and 20m from the starting position – From the starting position, lateral shuffle out to the 2.5m marker and […]

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Netball 150s

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 5m, 10m, 15m, 20m and 25m from the starting position – From the starting position, run out to the 5m marker and back to the […]

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Netball Lactic Shuttle

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 10m, 15m and 20m from the starting position – From the starting position, run out to the 10m marker and back to the starting position […]

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Shuttle Sprints

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Anaerobic Conditioning, Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out 2 or more markers at the prescribed distance – Starting at the first marker, run out […]

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