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A week of rugby at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

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

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Tag defence and core at home

20min

  1. Warm-up: Rugby Warm-Up, Ages 11 to 134 min
  2. Bear Crawl Shapes Game4 min
  3. Tag pull with a parent5 min
  4. Neck and Core Holds4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Field follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Bear Crawl Shapes Game: your own number

LastToday

DrillsRugby Warm-Up, Ages 11 to 13Bear Crawl Shapes GameNeck and Core HoldsRugby Cool-Down Stretches, Ages 11 to 13

Session 2

Down and up at home

20min

  1. Warm-up: Rugby Warm-Up, Ages 11 to 134 min
  2. Safe Falling and Rolling4 min
  3. Down and Up Game5 min
  4. Snap-Down to Stick4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Field follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Safe Falling and Rolling: your own number

LastToday

DrillsRugby Warm-Up, Ages 11 to 13Safe Falling and RollingDown and Up GameSnap-Down to StickRugby Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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