10U rugby practice plans (ages 9 and 10)

Rugby Warm-Up, Ages 7 to 10 9 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: jog in a line and pass the ball sideways along it, then 10 easy catches and passes on the move. No contact in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Family Passing Circle 13 min

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.

Coaching point: Hands up, pass to the chest.

Hop and Step Footwork 13 min

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.

Coaching point: Light feet, steady body.

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

Chair Sit-and-Stand 18 min

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.

Coaching point: Slow down, fast up.

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

Rugby Cool-Down Stretches, Ages 7 to 10 7 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Rugby Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: jog in a line and pass the ball sideways along it, then 10 easy catches and passes on the move. No contact in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Down and Up Game 11 min

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.

Coaching point: Down soft, up fast.

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

Ball Drop and Balance 11 min

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.

Coaching point: Guide it down, do not throw it.

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

Animal Movement Relay 12 min

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.

Coaching point: Have fun, move well.

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

Flamingo Stand Count 14 min

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.

Coaching point: Eyes on one spot.

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

Rugby Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.