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Rugby drills for 7 year olds

What a 7 year old can practice at home: drills the app opens at this age, what changes in rugby this year, how long and how often, what to have at home, and a free week to start.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

SSTracker keeps rugby to touch and tag until 14: passing, catching, footwork and evasion. Tackling and rucking wait for 14 and a coach.

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At 7

The age at a glance

This year
Tackling and ruck drills, with or without contact, are never shown under 14 in SSTracker; at 7 it is touch and tag skills: passing, catching, footwork, dodging and pulling a tag.
Drills this year
The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.
Contact
Tackling and ruck drills, with or without contact, are never shown under 14 in SSTracker; at 7 it is touch and tag skills: passing, catching, footwork, dodging and pulling a tag.
After a knock
After a concussion, children wait at least 21 days and have a doctor's OK before they play again (World Rugby).
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.
At home
SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.

21 drills

Drills for 7 year olds

Every drill here is one the app opens for 7 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.

Kicking

Speed & Agility

Catch & Pass

Evasion

Body control

Defending

What you need at home

What you need at home at 7

18 of the 21 rugby drills for 7 year olds work at home, in a room, garage or yard. 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.

New at 7

Drills that open at 7

These drills join the list at 7: the app opens them from this age, by its level and age rules. They were not on the page for 6 year olds.

A week to start with

A free week of rugby at home

  1. 1Catch & Pass at home20 min
  2. 2Evasion at home20 min
  3. 3Body control: Safe Falling and Rolling15 min
The week, with steps and fridge cards The age group's plans and sources

Free printables

Weekly planner (PDF) Parent and player card (PDF) All free printables

Questions parents ask

Rugby for 7 year olds: questions and answers

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

18 of the 21 rugby drills for 7 year olds work at home, in a room, garage or yard. 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.

How long should a 7 year old practice rugby?

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. SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.

Is rugby for 7 year olds tag or tackle?

Tackling and ruck drills, with or without contact, are never shown under 14 in SSTracker; at 7 it is touch and tag skills: passing, catching, footwork, dodging and pulling a tag.

What changes in rugby at 7?

Tackling and ruck drills, with or without contact, are never shown under 14 in SSTracker; at 7 it is touch and tag skills: passing, catching, footwork, dodging and pulling a tag. The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.

Free for families and teams

Save this plan to your child or team, free

Sign up and the free rugby week for 7 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.

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Does your child's coach know about this?

An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.