Rugby UnionRugby Union Exercises | Pro Training Programs
Rugby Union

Rugby Union Exercises

Sports Training Programs by the Pro

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Toe March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Walk forwards taking very small steps, where you land on your heel and then flex your foot so that you are […]

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Wall Acceleration Drill

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Exercise Description– Start standing in front of a wall – Lean forward and place both hands on the wall at shoulder height – […]

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Weighted Russian Twists

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie down on the floor with your legs bent at the knees – Elevate your upper body so that it creates […]

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Weighted Sit Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent […]

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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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