1. At-home drills
  2. Rugby
  3. 7 year olds

Rugby drills at home for 7 year olds

A 7 year old can practice catch & pass, evasion and kicking at home with 18 rugby drills picked for the age. Keep a session to about 25 minutes, up to 3 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 7 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

Start your free trial Or build a free week first, no account

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

At a glance

At 7
18 rugby drills the app opens for a 7 year old work at home, across 6 skills.
How long
One home session of about 25 minutes; SSTracker never plans more than 30 minutes for a 7 year old.
How often
At most 3 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 7 hours for a 7 year old, with two rest days a week.
What you need
Most used: rugby ball (8 of the 18 drills), cones (7), agility ladder or chalk lines (1), mat (1), mat or grass (1), mat or soft ground (1), rugby ball or a pillow (1), tag belts (1). 1 drill needs nothing but space. 5 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.

18 at-home drills

Rugby drills for 7 year olds to do at home

Every drill below is one the app opens for a 7 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.

catch & pass

Catch & Pass

evasion

Evasion

kicking

Kicking

speed & agility

Speed & Agility

body control

Body control

A 21-minute session

A home rugby session for a 7 year old

A warm-up, 1 drill and a cool-down, 21 minutes in all. Do it up to 3 days a week, with rest days between.

  1. 1Rugby Warm-Up, Ages 7 to 10An 8-minute moving warm-up for rugby players aged 7 to 10: easy running, moving stretches, balance and soft landings, then rugby moves. Before practice, never still stretches first.8 min
  2. 2Hands Up Target CatchHands up, eyes on the ball.8 min
  3. 3Rugby Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for rugby players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and shoulders, each held for a slow count of 10.5 min

At 7

What changes in rugby training at 7

Seven is the first year of beginner drills, after the ages 4 to 6 games.

9 at-home drills join the list at 7.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.

The week

Fitting rugby into a week at 7

At 7 the limit is 7 hours of organized sport a week. If you count home sessions against it to be safe, 3 sessions of 25 minutes is 1.25 hours, which leaves 5.75 for team practice and games. Even 3 days at the app's longest, 30 minutes, is 1.5 hours.

The research behind it

Questions and answers

What rugby drills can a 7 year old do at home?

18 drills the app opens at 7 work at home. A few to start with: Family Passing Circle, Hands Up Target Catch and Walking Side Pass. 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 7 year old practice rugby at home?

One home session of about 25 minutes; SSTracker never plans more than 30 minutes for a 7 year old. At most 3 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 7 hours for a 7 year old, with two rest days a week.

What do you need to practice rugby at home at 7?

Most used: rugby ball (8 of the 18 drills), cones (7), agility ladder or chalk lines (1), mat (1), mat or grass (1), mat or soft ground (1), rugby ball or a pillow (1), tag belts (1). 1 drill needs nothing but space. 5 are for two, and a parent can be the partner.

What changes in rugby training at 7?

Seven is the first year of beginner drills, after the ages 4 to 6 games. 9 at-home drills join the list at 7.