At-home drills
Rugby
15 year olds

Rugby drills at home for 15 year olds

A 15 year old can practice breakdown, catch & pass and evasion at home with 48 rugby drills picked for the age. Keep a session to about 50 minutes, up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

A parent's page for a 15 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 15: 48 rugby drills the app opens for a 15 year old work at home, across 6 skills.
How long: One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old.
How often: At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.
What you need: Most used: cones (30 of the 48 drills), rugby ball (26), mat or soft ground (3), tag belts (3), mat or grass (2), agility ladder or chalk lines (1), gentle hill or slope (1), goal posts (1). 2 drills need nothing but space. 13 are for two, and a parent can be the partner.
Safe at home: One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

48 at-home drills

Rugby drills for 15 year olds to do at home

Every drill below is one the app opens for a 15 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

breakdown

Breakdown

catch & pass

Catch & Pass

evasion

Evasion

kicking

Kicking

safe tackling

Safe Tackling

A 50-minute session

A home rugby session for a 15 year old

A warm-up, 3 drills and a cool-down, 50 minutes in all. Do it up to 5 days a week, with rest days between.

1Rugby Warm-Up, Ages 14 and UpA 12-minute moving warm-up for rugby players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then rugby moves at practice speed.12 min
2Spin Pass AccuracyPush through, roll the fingers.12 min
3Side-Step Through ConesPlant hard, push away.8 min
4Tag Belt EscapeSmall steps, then go.10 min
5Rugby Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for rugby players 14 and up after training: stretches for the legs, hips, shoulders and inner thighs, each held 20 to 30 seconds, never to pain.8 min

At 15

What changes in rugby training at 15

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14.

The app opens the same 48 at-home drills at 15 as at 14; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

The week

Fitting rugby into a week at 15

At 15 the limit is 15 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 10.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.
Côté and Vierimaa 2014
Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations

Questions and answers

What rugby drills can a 15 year old do at home?

48 drills the app opens at 15 work at home. A few to start with: Down and Up Game, Low Body Height Holds and Safe Falling and Rolling. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

How long should a 15 year old practice rugby at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old. At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

What do you need to practice rugby at home at 15?

Most used: cones (30 of the 48 drills), rugby ball (26), mat or soft ground (3), tag belts (3), mat or grass (2), agility ladder or chalk lines (1), gentle hill or slope (1), goal posts (1). 2 drills need nothing but space. 13 are for two, and a parent can be the partner.

What changes in rugby training at 15?

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14. The app opens the same 48 at-home drills at 15 as at 14; the ones below are a different selection from that list.