16U rugby practice plans (ages 15 and 16)

Rugby Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. 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: Quality over speed: quiet feet, knees over toes, hips level.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Long Miss Pass 12 min

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.

Coaching point: Flat and in front.

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

Change of Pace Break 12 min

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.

Coaching point: Slow, slow, go.

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

Controlled Partner Tackle 12 min

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.

Coaching point: Track, close, cheek, wrap, finish.

Safety: Only with a coach, and not before age 14 (or later, as your club's union allows): kneeling tackles first, then tackles on your feet. 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.

Five-Ten-Five Technique Rehearsal 15 min

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.

Coaching point: Low turn, push off the outside foot.

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

Rugby Cool-Down Stretches, Ages 14 and Up 4 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 20 to 30 seconds, 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 20 to 30 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 20 to 30 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 20 to 30 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 20 to 30 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 20 to 30 seconds, each side.
8. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 20 to 30 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Rugby Warm-Up, Ages 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. 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: Quality over speed: quiet feet, knees over toes, hips level.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Breakdown Decisions 16 min

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.

Coaching point: Look first, then commit.

Safety: Only with a coach, for ages 14 and up (or later, 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.

Chip and Chase 16 min

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.

Coaching point: Short and soft, then chase.

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

Play-Then-Rest Intervals 16 min

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.

Coaching point: Work hard, rest fully.

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

Rugby Cool-Down Stretches, Ages 14 and Up 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 20 to 30 seconds, 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 20 to 30 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 20 to 30 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 20 to 30 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 20 to 30 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 20 to 30 seconds, each side.
8. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 20 to 30 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.