Rugby drills for kids

Hands Up Target Catch

Ages 7 and up · 8 min · Technical · field

Show a target with your hands and catch the ball early, out in front of your chest.

1. Stand 3 yards from a partner.
2. Hold both hands up, fingers spread, toward the passer.
3. Catch the ball with your fingers, not your chest.
4. Make 20 catches, then step back a yard.

Coach's cue: Hands up, eyes on the ball.

Bring: rugby ball, partner

Walking Side Pass

Ages 7 and up · 8 min · Technical · field

Learn the sideways pass while walking side by side with a partner.

1. Walk forward next to a partner, 3 yards apart.
2. Swing the ball across your body from hip to hip.
3. Point your fingers at your partner when you let go.
4. Pass 20 times each way.

Coach's cue: Swing across, finish pointing.

Bring: rugby ball, partner

Raid the Ball Nest

Ages 7 and up · 10 min · Tactical · field

A team game: move balls from the middle nest to your home by passing, never by running alone with them.

1. Put 6 balls in a middle circle and give each team a home square.
2. One player runs to the nest, picks up a ball and must pass it toward home.
3. Teammates pass it along until it reaches home.
4. Play 3 rounds of 2 minutes and count your team's balls.

Coach's cue: Pass it on, keep it moving.

Bring: rugby balls, cones, partners

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Family Passing Circle

Ages 7 and up · 8 min · Technical · field

Pass around a circle and see how many catches your group can make together without a drop.

1. Stand in a circle 3 to 4 yards apart.
2. Pass sideways to the next person, hands up for every catch.
3. Change direction when someone calls "switch".
4. Count your group's best run and try to beat it next time.

Coach's cue: Hands up, pass to the chest.

Bring: rugby ball, family or friends

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Passing on the Run in Pairs

Ages 11 and up · 10 min · Technical · field

Pass and catch at a jog without slowing down or drifting across the field.

1. Mark a 20-yard channel with cones.
2. Jog up the channel with a partner, passing back and forth.
3. Keep running straight; turn only your hips and arms.
4. Do 6 lengths, then switch sides.

Coach's cue: Run straight, pass flat.

Bring: rugby ball, partner, cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Two on One: Draw and Pass

Ages 11 and up · 12 min · Tactical · field

Draw a defender toward you, then pass to your free teammate at the right moment.

1. Two attackers face one defender in a 10-yard channel.
2. The ball carrier runs at the defender's inside shoulder.
3. Pass just before the defender can touch you.
4. Play 12 rounds, then swap roles.

Coach's cue: Fix the defender, then give it.

Bring: rugby ball, cones, 2 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Five Passes to Score

Ages 11 and up · 12 min · Tactical · field

Keep the ball from a tag team: five passes in a row earns a point.

1. Mark a 20-yard square and split into two small teams.
2. Passes can go in any direction in this game.
3. If the carrier is tagged or the ball drops, the other team gets it.
4. Play 3 rounds of 3 minutes.

Coach's cue: Move into space, call for it.

Bring: rugby ball, cones, tag belts, partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Catching From Behind on the Run

Ages 11 and up · 10 min · Technical · field

Turn your hands and eyes to catch a pass that comes from behind you while you run.

1. Jog up a 20-yard channel with your partner a little behind you.
2. Turn your chest slightly toward them and show your hands.
3. Catch, then pass back after two steps.
4. Do 6 lengths and count clean catches.

Coach's cue: Show hands early, catch in front.

Bring: rugby ball, partner, cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Spin Pass Accuracy

Ages 14 and up · 12 min · Technical · field

Add spin to make a longer, flatter pass that still hits the target.

1. Stand 8 to 10 yards from a partner.
2. Roll your fingers off the ball as you push through.
3. Your partner holds their hands as a target at chest height.
4. Pass 20 each way and count hits on the target.

Coach's cue: Push through, roll the fingers.

Bring: rugby ball, partner, cones

Safety: Warm up your arms and shoulders first and stop if anything hurts.

Loop and Switch Plays

Ages 14 and up · 15 min · Tactical · field

Run two simple set moves that change the point of attack.

1. For a switch, the carrier runs across and a teammate cuts back behind to take the ball.
2. For a loop, pass and then run around the receiver to get it back.
3. Walk it first, then jog it.
4. Run each move 8 times against a tag defender.

Coach's cue: Call it early, run it late.

Bring: rugby ball, cones, 3 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Offload After the Tag

Ages 14 and up · 12 min · Tactical · field

When you are tagged, pop the ball to a supporting teammate in one quick move.

1. Two attackers and one tag defender play in a 10-yard channel.
2. The carrier runs at the defender and gets tagged.
3. They pop the ball up to the support runner within one step.
4. Play 12 rounds and swap roles.

Coach's cue: Tagged, turn, pop.

Bring: rugby ball, tag belts, cones, 3 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Long Miss Pass

Ages 14 and up · 12 min · Technical · field

Pass over a teammate to one further out, flat and fast enough to beat a drifting defender.

1. Stand in a line, 4 yards between each player.
2. Pass from the first player straight to the third, skipping the middle.
3. Keep it flat and in front of the receiver.
4. Make 10 each way and count the clean ones.

Coach's cue: Flat and in front.

Bring: rugby ball, 3 partners

Safety: Warm up your arms and shoulders first and stop if anything hurts.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Side-Step Through Cones

Ages 7 and up · 8 min · Technical · field

Learn to push off one foot and step sideways past a cone.

1. Set 5 cones in a zigzag, 3 yards apart.
2. Carry the ball in two hands and jog to the first cone.
3. Plant your outside foot and push off to step the other way.
4. Do 8 runs, stepping off both feet.

Coach's cue: Plant hard, push away.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Tag Belt Escape

Ages 7 and up · 10 min · Tactical · field

Keep your tags on while you run past a partner in a small square.

1. Mark a 10-yard square and wear a tag belt.
2. Your partner stands in the middle and tries to pull a tag.
3. Use quick steps and changes of direction to get to the far side.
4. Do 10 runs each.

Coach's cue: Small steps, then go.

Bring: tag belts, cones, partner

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Sharks and Fish Tag

Ages 7 and up · 10 min · Tactical · field

Fish run across the pond with a ball while sharks try to pull their tags.

1. Mark a 15-yard square pond.
2. Fish carry a ball and run from one side to the other.
3. Sharks in the middle pull tags; a tagged fish becomes a shark helper.
4. Play 4 rounds and swap who starts as a shark.

Coach's cue: Look for the gap, then go.

Bring: tag belts, cones, partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Hop and Step Footwork

Ages 7 and up · 8 min · Physical · field

Build balance for side-steps with small hops and sideways steps.

1. Hop on one foot over a line and back 5 times.
2. Switch feet.
3. Then step wide left, then wide right, staying balanced.
4. Do 3 rounds of each.

Coach's cue: Light feet, steady body.

Bring: cones

Safety: Use soft, flat ground and stop if your ankles or knees hurt.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Swerve Run Around a Defender

Ages 11 and up · 10 min · Technical · field

Use a curved run to get around a defender without slowing down.

1. Put a cone as the defender 10 yards ahead.
2. Run straight at it, then lean and curve around the outside.
3. Hold the ball in the arm away from the cone.
4. Do 8 runs each side.

Coach's cue: Run at them, then bend away.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

One on One Tag Channel

Ages 11 and up · 12 min · Tactical · field

Beat one defender in a narrow channel using a step, a swerve or a change of pace.

1. Mark a channel 5 yards wide and 15 yards long.
2. The defender starts 10 yards away and tries to pull your tag.
3. Pick one move and commit to it.
4. Play 10 rounds and count your clean escapes.

Coach's cue: Pick one move and commit.

Bring: tag belts, cones, rugby ball, partner

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Goose Step Run

Ages 11 and up · 10 min · Technical · field

Change your rhythm with a stiff-legged step to make a defender pause.

1. Jog toward a cone defender 10 yards away.
2. Two yards before it, take one or two stiff, straight-leg steps.
3. Then speed up past the cone.
4. Do 8 runs, with a walk back between each.

Coach's cue: Change rhythm, then go.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Dummy Pass to Beat a Defender

Ages 11 and up · 12 min · Tactical · field

Fake a pass to your teammate so the defender moves, then run through the space.

1. Two attackers face one tag defender.
2. Show the ball to your teammate as if you will pass.
3. When the defender drifts, keep the ball and cut inside.
4. Play 10 rounds and swap roles.

Coach's cue: Sell the pass with your eyes.

Bring: rugby ball, tag belts, cones, 2 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Change of Pace Break

Ages 14 and up · 12 min · Physical · field

Slow down to set up a defender, then accelerate through a gap.

1. Mark a gap with two cones 15 yards ahead.
2. Jog toward it at half speed.
3. Two yards before the gap, burst at full speed through it.
4. Do 8 runs with a full walk back between.

Coach's cue: Slow, slow, go.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Reading a Drifting Defense

Ages 14 and up · 15 min · Tactical · field

Spot a gap on the inside when defenders slide across the field.

1. Three attackers face two tag defenders in a 20-yard wide area.
2. The defenders drift across to the outside.
3. The carrier looks for the space inside the drifting defender and cuts back.
4. Play 12 rounds and talk about what you saw.

Coach's cue: Watch their feet, find the gap.

Bring: tag belts, cones, rugby ball, 3 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Two on Two Tag Attack

Ages 14 and up · 15 min · Tactical · field

Use angles, timing and dummy runs to score against two defenders.

1. Mark a 15-yard wide channel.
2. Two attackers try to score; two defenders tag.
3. Try a switch, a loop or a straight step to beat them.
4. Play 5 rounds of 1 minute and swap.

Coach's cue: Make them choose, then punish it.

Bring: rugby ball, tag belts, cones, 3 partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Footwork in a Crowd

Ages 14 and up · 12 min · Physical · field

Keep your feet quick and your balance low while moving through tight spaces.

1. Scatter 12 cones in a 10-yard square.
2. Carry the ball and weave between the cones at speed.
3. Never touch a cone and keep your hips low.
4. Do 6 runs of 20 seconds with a minute rest.

Coach's cue: Short steps in traffic.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Tackle Shape on Your Knees

Ages 7 and up · 8 min · Technical · field

Learn the safe tackle shape on your own, with no contact with anyone.

1. Kneel on a mat with your back flat and your chin up.
2. Turn your head to one side as if your cheek is against a hip.
3. Wrap both arms around a large cushion and squeeze tight, a ring of steel.
4. Hold 5 seconds, relax, and do 10 on each side.

Coach's cue: Chin up, head to the side, squeeze.

Bring: mat or soft ground, large cushion

Safety: No contact with a person. Practice on soft ground or a mat, keep your eyes open and your head up and to the side. Stop if your neck hurts.

Neck and Core Holds

Ages 7 and up · 8 min · Physical · field

Build the neck and body strength that keeps you safe in contact later.

1. Bear crawl 5 yards forward with your back flat and your head in line with your spine.
2. Do a plank from your knees, holding a straight line and eyes on the floor.
3. Hold 15 seconds, rest 15 seconds.
4. Do 4 rounds of each.

Coach's cue: Neck long, back flat.

Bring: mat

Safety: No contact with a person. Practice on soft ground or a mat, keep your eyes open and your head up and to the side. Stop if your neck hurts.

Bear Crawl Shapes Game

Ages 7 and up · 8 min · Physical · field

A home game that builds the strong flat back you need for tackling later, with no contact.

1. Bear crawl with your back flat and your eyes looking just ahead.
2. A parent calls a cone color; crawl to it.
3. Freeze in a bear shape when they say "statue".
4. Play 4 rounds of 1 minute with a rest between.

Coach's cue: Flat back, head in line.

Bring: mat or grass, cones

Safety: No contact with a person. Practice on soft ground or a mat, keep your eyes open and your head up and to the side. Stop if your neck hurts.

Find the Hip Touch

Ages 7 and up · 8 min · Technical · field

Learn where a safe tackle aims by touching a walking partner's hip with two hands, no contact beyond the touch.

1. Your partner walks past you slowly.
2. Step close, bend your knees, and turn your head to the side behind their hip.
3. Touch their hip lightly with both hands, then let them go.
4. Do 10 each side.

Coach's cue: Head behind, hands on the hip.

Bring: partner, cones

Safety: No contact with a person. Practice on soft ground or a mat, keep your eyes open and your head up and to the side. Stop if your neck hurts.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Kneeling Partner Tackle

Ages 11 and up · 12 min · Technical · field

Practice the tackle with both players kneeling, so nobody falls from height.

1. Only with a coach. You and a partner of similar size kneel on a mat, an arm's length apart.
2. Put your cheek against your partner's side, head to the side, never in front.
3. Wrap both arms in a ring of steel and gently roll them to the mat.
4. Do 6 each side, then swap roles.

Coach's cue: Cheek to cheek, ring of steel.

Bring: mats, partner, coach

Safety: Only with a coach: kneeling tackles from age 9, tackles on your feet from age 11 (or as your club's union allows). Partner within one age year and of similar size, at walking pace before jogging. Head up and to the side, cheek to cheek with the hip, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Walking Pace Shield Tackle

Ages 11 and up · 12 min · Technical · field

Walk into a held tackle shield with safe body shape and leg drive.

1. Only with a coach. A partner holds a tackle shield still.
2. Walk in, step close with your lead foot and bend at the hips, back flat.
3. Put your cheek against the shield with your head to the side.
4. Wrap and drive with short steps. Do 8 each shoulder.

Coach's cue: Close the gap, cheek on, drive.

Bring: tackle shield, mats, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Shadow Tackle Footwork

Ages 11 and up · 10 min · Technical · field

Rehearse the steps into a tackle with no one there and no contact: close the space, step in, get low and freeze.

1. Put a cone as the ball carrier 5 yards away.
2. Run in, shorten your steps and put your lead foot close to the cone.
3. Bend at the hips, back flat, head to the side, arms ready.
4. Freeze for 2 seconds. Do 8 each side.

Coach's cue: Close, step in, freeze.

Bring: cones

Safety: No contact with a person. Practice on soft ground or a mat, keep your eyes open and your head up and to the side. Stop if your neck hurts.

Holding the Shield Safely

Ages 11 and up · 10 min · Technical · field

Learn to be a safe shield holder so your partner can practice tackling.

1. Only with a coach. Hold the shield with both arms through the straps.
2. Stand with one foot forward, knees bent, and your head behind the shield.
3. Take a walking-pace hit and step back with it.
4. Do 8 holds, then swap roles.

Coach's cue: Brace, head behind, step back.

Bring: tackle shield, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Controlled Partner Tackle

Ages 14 and up · 15 min · Technical · field

Tackle a partner at walking pace, then jogging pace, using every safe tackle stage.

1. Only with a coach and a partner of similar size.
2. The carrier walks a straight line; you track them and close in.
3. Bend at the hips, head to the side, cheek to the hip, ring of steel, and drive.
4. Do 6 each side at walking pace; your coach says when to try a jog.

Coach's cue: Track, close, cheek, wrap, finish.

Bring: mats, partner, coach

Safety: Only with a coach: kneeling tackles from age 9, tackles on your feet from age 11 (or as your club's union allows). Partner within one age year and of similar size, at walking pace before jogging. Head up and to the side, cheek to cheek with the hip, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Tracking Into the Tackle

Ages 14 and up · 12 min · Tactical · field

Close down a ball carrier and get your feet in the right place before any contact.

1. Only with a coach. Mark a 5-yard wide channel.
2. A carrier holding a shield jogs and steps left or right.
3. Stay on their inside shoulder with short, quick steps.
4. Finish with a two-hand touch, or a shield tackle at walking pace if your coach says so.

Coach's cue: Inside shoulder, quick feet.

Bring: cones, tackle shield, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Side-On Shield Tackle

Ages 14 and up · 12 min · Technical · field

Tackle a shield carrier who is walking across you, so your head goes behind their body.

1. Only with a coach. The shield holder walks across in front of you.
2. Track them and close in from the side.
3. Put your head behind the shield, cheek on, and wrap with a ring of steel.
4. Do 6 each way.

Coach's cue: Head behind, wrap tight.

Bring: tackle shield, mats, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Tackle, Roll and Rise

Ages 14 and up · 12 min · Physical · field

Finish a shield tackle by rolling away safely and getting back to your feet fast.

1. Only with a coach. Make a walking-pace tackle on a shield onto a mat.
2. Let go as you both go down.
3. Roll away from the ball and get up onto your feet.
4. Do 8, then rest.

Coach's cue: Finish, release, up fast.

Bring: tackle shield, mats, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Ball Placement Practice

Ages 7 and up · 8 min · Technical · field

Learn to go to ground safely and place the ball back for your team.

1. Walk with the ball, then kneel down onto one knee and then your side.
2. Land facing your own team's way with your back to the opponents.
3. Push the ball back at arm's length.
4. Do 10 on each side.

Coach's cue: Go down strong, place it long.

Bring: rugby ball, mat or soft ground

Safety: Practice on soft grass or a mat. Tuck your chin and keep your arms close. Stop if your neck or shoulders hurt.

Safe Falling and Rolling

Ages 7 and up · 8 min · Physical · field

Practice falling and rolling so being brought down later does not hurt.

1. Squat low on a mat with your chin tucked.
2. Sit back and roll onto your rounded back, arms across your chest.
3. Roll to your side and get up quickly.
4. Do 10 rolls, then 5 to each side.

Coach's cue: Chin tucked, roll round.

Bring: mat or soft ground

Safety: Practice on soft grass or a mat. Tuck your chin and keep your arms close. Stop if your neck or shoulders hurt.

Down and Up Game

Ages 7 and up · 8 min · Physical · field

Get down to the ground and back up quickly, the way rugby players do all game long.

1. Jog in a small area.
2. When a parent claps, lie on your front, then your back, then get up.
3. Keep your chin tucked as you go down.
4. Do 10 claps with a rest after 5.

Coach's cue: Down soft, up fast.

Bring: mat or grass

Safety: Practice on soft grass or a mat. Tuck your chin and keep your arms close. Stop if your neck or shoulders hurt.

Place and Pick Relay

Ages 7 and up · 10 min · Tactical · field

A team relay that teaches placing the ball back and picking it up cleanly.

1. Teams line up behind a cone.
2. The first runner jogs to a mat, goes down safely and places the ball back.
3. The next player runs out, picks up the ball and carries it on.
4. Play 3 rounds, counting clean placements.

Coach's cue: Place it long, pick it clean.

Bring: rugby ball, cones, partners

Safety: Practice on soft grass or a mat. Tuck your chin and keep your arms close. Stop if your neck or shoulders hurt.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Low Body Height Holds

Ages 7 and up · 8 min · Physical · indoors

Hold the low, wide, flat-backed body height used at the breakdown, alone and with no contact.

1. Feet wide, hips below shoulders, back flat, eyes up.
2. Hold for 10 seconds.
3. Take two short steps forward staying low, then hold again.
4. Do 6 rounds.

Coach's cue: Hips low, back flat, eyes up.

Bring: none

Safety: No partner and no contact. Stop if your back aches.

Jackal Shape Over the Ball

Ages 11 and up · 10 min · Technical · field

Learn the strong, low shape for winning the ball on the ground, with no opponent yet.

1. Place a ball on the ground in front of you.
2. Step over it with feet wide, hips low and back flat, chest over the ball.
3. Grip the ball with both hands and lift it to your chest.
4. Do 12 reps, holding the shape 3 seconds each.

Coach's cue: Hips low, hands on the ball.

Bring: rugby ball, mat

Safety: No opponent at this stage. Keep your back flat, bend your knees and stop if your back hurts. Contesting a real ball is only with a coach.

Shield Clear-Out at Walking Pace

Ages 11 and up · 12 min · Technical · field

Move a held shield off the ball with a low, safe body position.

1. Only with a coach. A ball sits on the ground; a partner holds a shield over it.
2. Walk in low with your back flat and your head up.
3. Bind on the shield with your arms and drive it past the ball with short steps.
4. Do 8 each shoulder.

Coach's cue: Low and long, eyes up.

Bring: tackle shield, rugby ball, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Low Body Height Tunnel

Ages 11 and up · 10 min · Physical · pool

Move under a low rope with a flat back, the body height you want over a breakdown.

1. Two helpers hold a rope at waist height.
2. Walk under it with your back flat and your chin up.
3. Keep your feet wide and your hips low.
4. Do 10 passes, lowering the rope a little each round.

Coach's cue: Hips down, chest up.

Bring: rope or pool noodle, 2 helpers

Safety: No contact. Stop if your back or knees hurt.

Pick and Go at Walking Pace

Ages 11 and up · 10 min · Technical · field

Pick the ball up from the ground and carry it low and strong for a few steps.

1. Place the ball on the ground.
2. Step over it low, pick it up with two hands and tuck it in.
3. Take 3 strong steps, then place it again.
4. Do 12 reps, no opposition.

Coach's cue: Low pick, strong steps.

Bring: rugby ball, cones

Safety: No opponent at this stage. Keep your back flat and bend your knees.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Breakdown Decisions

Ages 14 and up · 15 min · Tactical · field

Decide quickly whether to join the breakdown or stay out and get ready for the next phase.

1. Only with a coach. A carrier goes to ground and places the ball.
2. Your coach holds zero, one or two shields over the ball.
3. Call "in" or "out" and act: clear a shield at walking pace or fan out wide.
4. Do 12 rounds and talk through each choice.

Coach's cue: Look first, then commit.

Bring: tackle shields, rugby ball, cones, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Supporting the Ball Carrier

Ages 14 and up · 12 min · Tactical · field

Arrive fast behind your teammate so the ball is protected before anyone else gets there.

1. Only with a coach. A carrier jogs into a held shield and goes to ground.
2. You follow 2 yards behind them on their shoulder.
3. Arrive low and bind over the ball, then drive the shield away at walking pace.
4. Do 10 rounds, swapping roles.

Coach's cue: Stay close, arrive low.

Bring: tackle shields, rugby ball, coach, 2 partners

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Driving Over the Ball

Ages 14 and up · 12 min · Technical · field

Drive a held shield back past the ball as a pair, with good body height.

1. Only with a coach. A shield holder stands over a ball.
2. You and a teammate bind together and walk in low.
3. Drive the shield back two yards so the ball is clear.
4. Do 8 rounds.

Coach's cue: Bind, low, drive together.

Bring: tackle shield, rugby ball, coach

Safety: Only with a coach, for ages 9 and up (or as your club's union allows). Contact is with a held tackle shield, at walking pace, on soft grass or mats. Head to the side, never head first. Tackle at the waist or below. No swing tackles, lifting or throws. Any head knock or symptom (headache, dizziness, neck pain): stop, tell the coach, and no more rugby until a doctor clears you, at least 21 days for children.

Quick Ball Recycle

Ages 14 and up · 12 min · Tactical · field

Get the ball away fast from the base of the breakdown to the next attacker.

1. Place a ball at a cone as if just placed back.
2. Run to it, step past it and pass from the ground to a teammate.
3. Your coach calls left or right.
4. Do 15 and count the clean passes.

Coach's cue: Feet beside the ball, sweep it.

Bring: rugby balls, cones, partners

Safety: No contact. Bend your knees, not your back.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Punt Drop and Strike

Ages 7 and up · 10 min · Technical · field

Learn to drop the ball onto your foot cleanly for a straight punt.

1. Hold the ball in two hands, pointing slightly down.
2. Drop it from waist height without throwing it up.
3. Strike it with your laces and follow through high.
4. Kick 20 to a partner or a fence.

Coach's cue: Drop it, do not throw it.

Bring: rugby ball, open space

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Grubber Along the Ground

Ages 7 and up · 10 min · Technical · field

Kick the ball so it rolls end over end along the ground to a target.

1. Set a gate of two cones 10 yards away.
2. Drop the ball close to the ground and strike the top half.
3. Keep your knee over the ball.
4. Kick 20 and count the ones through the gate.

Coach's cue: Knee over, strike the top.

Bring: rugby ball, cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Family Kick and Catch

Ages 7 and up · 10 min · Technical · field

Take turns punting to a family member and catching their kick back.

1. Stand 10 yards apart in an open space.
2. Punt the ball to your partner.
3. Catch theirs with your hands up and elbows in.
4. Do 20 kicks each.

Coach's cue: Kick to them, not over them.

Bring: rugby ball, family member, open space

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Knock Down the Cones

Ages 7 and up · 10 min · Technical · field

Grubber or punt the ball at a set of standing cones to knock them down.

1. Stand 4 cones up 8 yards away.
2. Kick along the ground at them.
3. Set them up again when they fall.
4. Kick 20 and count how many you knock down.

Coach's cue: Eyes on the ball, lace it.

Bring: rugby ball, cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Ball Drop and Balance

Ages 7 and up · 8 min · Technical · indoors

Drop the ball cleanly onto the floor in front of your kicking foot and hold a one-leg balance: a clean drop comes first.

1. Hold the ball at waist height, point down.
2. Drop it without throwing it; watch where it lands.
3. Swing your kicking leg slowly past it and hold your balance on the other leg.
4. Do 15 drops and count straight ones.

Coach's cue: Guide it down, do not throw it.

Bring: rugby ball or a pillow

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Punts to Target Zones

Ages 11 and up · 12 min · Tactical · field

Kick into space on purpose: left, middle or right.

1. Mark three zones 20 to 30 yards away.
2. A partner calls a zone just before you kick.
3. Point your hips and follow through toward the zone.
4. Kick 15 and count the ones in the called zone.

Coach's cue: Hips point, ball follows.

Bring: rugby ball, cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Drop Kick Bounce

Ages 11 and up · 12 min · Technical · field

Kick the ball just as it bounces up off the ground.

1. Hold the ball upright and drop it point first.
2. Strike it the moment it bounces up.
3. Start 10 yards from a target and move back as you improve.
4. Kick 15 and count the ones on target.

Coach's cue: Bounce and strike together.

Bring: rugby ball, goal posts or cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Box Kick Basics

Ages 11 and up · 12 min · Technical · field

Kick high over your shoulder from the base of a breakdown.

1. Stand with your back to the target, the ball at your feet.
2. Pick it up, turn side-on and drop it onto your foot.
3. Kick high so a chaser can get under it.
4. Do 12 kicks.

Coach's cue: Turn, drop, kick high.

Bring: rugby ball, cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Catching a High Kick

Ages 11 and up · 12 min · Technical · field

Call for it and catch a high kick safely, turning side-on as it comes down.

1. Your partner kicks or tosses the ball high.
2. Call "mine" loudly and move under it.
3. Turn side-on, arms up, and catch it against your chest.
4. Make 15 catches.

Coach's cue: Call it, turn side-on.

Bring: rugby ball, partner

Safety: Keep your eyes on the ball and catch with two feet on the ground. Only one player goes for each ball.

Chip and Chase

Ages 14 and up · 12 min · Tactical · field

Chip the ball over a cone defender and regather it on the run.

1. Put a cone 5 yards ahead as the defender.
2. Jog in and chip the ball just over the cone.
3. Sprint past and catch it before it bounces twice.
4. Do 10 chips, walking back between each.

Coach's cue: Short and soft, then chase.

Bring: rugby ball, cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Place Kick Routine

Ages 14 and up · 15 min · Technical · field

Build the same calm routine for every kick at goal.

1. Set the ball on a tee and pick a target behind the posts.
2. Step back and to the side the same way every time.
3. Breathe, look at the target, then the ball, and kick.
4. Take 12 kicks from three angles and count the ones over.

Coach's cue: Same routine, every time.

Bring: rugby ball, kicking tee, goal posts

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Kick Chase as a Line

Ages 14 and up · 15 min · Tactical · field

Kick long and chase together as a flat line so the catcher has no space.

1. One player kicks long; three chasers start level with the kicker.
2. Chase as a straight line, keeping level with each other.
3. The catcher tries to run back; chasers pull a tag.
4. Do 8 rounds and swap roles.

Coach's cue: Chase as one line.

Bring: rugby ball, cones, tag belts, partners

Safety: Tag only: touch with two hands or pull a tag belt. No grabbing, pushing or tackling.

Kicking Into Touch

Ages 14 and up · 15 min · Tactical · field

Aim kicks to go out over the sideline far up the field.

1. Mark the sideline and a target zone 20 yards up it.
2. Kick from 10 yards in from the line.
3. Angle the ball to bounce or land out near the zone.
4. Kick 12 from each side and count the ones near the zone.

Coach's cue: Pick the spot, angle the hips.

Bring: rugby ball, cones

Safety: Warm up your legs first and make sure nobody is in front of you when you kick.

Falling Starts

Ages 7 and up · 8 min · Physical · field

Lean forward until you have to run, then take quick first steps.

1. Stand tall with your feet together.
2. Lean forward from your ankles until you start to fall.
3. Catch yourself with fast, short steps and run 10 yards.
4. Do 8 starts with a walk back between.

Coach's cue: Lean, then quick feet.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Ladder Quick Feet

Ages 7 and up · 8 min · Physical · field

Get your feet moving fast and light through a ladder.

1. Lay a ladder or draw 10 boxes on the ground.
2. Run through with one foot in each box, then two feet in each.
3. Stay on the balls of your feet with your arms pumping.
4. Do 3 rounds of each pattern.

Coach's cue: Light and quick.

Bring: agility ladder or chalk lines

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Freeze Tag Escape

Ages 7 and up · 10 min · Physical · field

A running game where you dodge a tagger and free your frozen friends.

1. Mark a 15-yard square.
2. One tagger freezes players with a touch.
3. A free player unfreezes a friend by touching their hand.
4. Play 4 rounds of 2 minutes with a new tagger each time.

Coach's cue: Look up, find space.

Bring: cones, partners

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Animal Movement Relay

Ages 7 and up · 8 min · Physical · field

Bunny hops, crab walks and bear crawls to build the movement skills fast players need.

1. Set two cones 8 yards apart.
2. Bear crawl there and jog back.
3. Then crab walk, then bunny hop with soft landings.
4. Do 2 rounds of each animal.

Coach's cue: Have fun, move well.

Bring: cones

Safety: Land softly on two feet on soft ground. Stop if your wrists, knees or ankles hurt.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Quick Feet in Place

Ages 7 and up · 8 min · Physical · indoors

Fast, light steps on the spot train the quick feet every first step needs, with no room to cover.

1. Stand tall with soft knees, arms bent.
2. Patter your feet as fast as you can on the spot for 10 seconds.
3. Rest 20 seconds, breathing easy.
4. Do 8 rounds; on the last 3, finish with one big step forward and freeze.

Coach's cue: Light and fast, like the floor is hot.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Curved Runs

Ages 11 and up · 10 min · Physical · field

Run fast on a curve while leaning in and keeping your speed.

1. Set cones in a large half circle about 20 yards long.
2. Run the curve at three-quarter speed, leaning in.
3. Keep your inside shoulder low and your feet under you.
4. Do 6 runs each direction.

Coach's cue: Lean in, keep the speed.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Reaction Starts

Ages 11 and up · 10 min · Physical · field

React to a call or a clap and get away fast in any direction.

1. Stand in a ready stance between two cones 5 yards apart.
2. Your partner points or calls left, right or forward.
3. Explode for 5 yards in that direction.
4. Do 12 starts, resting between each.

Coach's cue: Ready feet, first step fast.

Bring: cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Speed up smoothly over 30 yards, relaxed shoulders and quick arms.

1. Mark 30 yards.
2. Start at a jog and get a little faster every 10 yards.
3. Finish at near full speed, staying relaxed.
4. Do 6 runs with a walk back.

Coach's cue: Smooth, then fast.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Mirror Your Partner

Ages 11 and up · 10 min · Physical · field

Follow a partner's quick moves inside a small box as if you were their reflection.

1. Face your partner in a 5-yard box.
2. They shuffle, step and turn for 15 seconds.
3. Copy every move as fast as you can.
4. Do 6 rounds and swap leaders.

Coach's cue: Stay low, react fast.

Bring: cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Repeat Sprint Efforts

Ages 14 and up · 15 min · Physical · field

Sprint short, recover, and do it again, like the stop-start rhythm of a game.

1. Mark 20 yards with cones.
2. Sprint 20 yards, then walk back.
3. Start the next one after 30 seconds.
4. Do 2 sets of 5 with 3 minutes of easy walking between sets.

Coach's cue: Hard effort, full walk back.

Bring: cones, timer

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Stop and Cut

Ages 14 and up · 12 min · Physical · field

Slow down under control and cut sharply in a new direction.

1. Run hard toward a cone 10 yards away.
2. Brake with short steps and sink your hips at the cone.
3. Cut 45 degrees and accelerate 5 yards.
4. Do 6 cuts each way.

Coach's cue: Sink, plant, push off.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Uphill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle slope to build a strong push from your legs.

1. Find a gentle grassy slope.
2. Run hard up it for 10 yards, driving your knees and arms.
3. Walk back down slowly.
4. Do 6 runs with a full walk back between.

Coach's cue: Drive the knees, push the ground.

Bring: gentle hill or slope

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Play-Then-Rest Intervals

Ages 14 and up · 15 min · Physical · field

Run like you do in a game, in short bursts with real rest between them.

1. Mark a 20-yard area.
2. For 20 seconds, carry the ball, cut and accelerate around the cones.
3. Walk for 40 seconds.
4. Do 8 rounds, stopping early if you feel unwell.

Coach's cue: Work hard, rest fully.

Bring: cones, rugby ball

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.