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A week of rugby at home: ages 14 and up

3 sessions of 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

Tackle shape at home, no contact

20min

  1. Warm-up: Rugby Warm-Up, Ages 14 and Up4 min
  2. Tackle Shape on Your Knees4 min
  3. Shadow Tackle Footwork5 min
  4. Neck and Core Holds4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Shadow-form game: practice the footwork and body position on a partner’s walking line with no contact at all. Swap, and share one thing you liked.

My best · Tackle Shape on Your Knees: your own number

LastToday

DrillsRugby Warm-Up, Ages 14 and UpTackle Shape on Your KneesShadow Tackle FootworkNeck and Core HoldsRugby Cool-Down Stretches, Ages 14 and Up

Session 2

Breakdown at home

20min

  1. Warm-up: Rugby Warm-Up, Ages 14 and Up4 min
  2. Low Body Height Holds4 min
  3. Pick and Go at Walking Pace5 min
  4. Ball Placement Practice4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Low Body Height Holds: your own number

LastToday

DrillsRugby Warm-Up, Ages 14 and UpLow Body Height HoldsPick and Go at Walking PaceBall Placement PracticeRugby Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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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