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A week of rugby at home: ages 7 to 10

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

Catch & Pass at home

20min

  1. Warm-up: Rugby Warm-Up, Ages 7 to 104 min
  2. Hands Up Target Catch4 min
  3. Walking Side Pass5 min
  4. Family Kick and Catch4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Pass-and-run trio: pass along the line while running forward and count completed passes, then swap. The trio tries to beat its own last count.

My best · Hands Up Target Catch: your own number

LastToday

DrillsRugby Warm-Up, Ages 7 to 10Hands Up Target CatchWalking Side PassFamily Kick and CatchRugby Cool-Down Stretches, Ages 7 to 10

Session 2

Evasion at home

20min

  1. Warm-up: Rugby Warm-Up, Ages 7 to 104 min
  2. Side-Step Through Cones4 min
  3. Tag Belt Escape5 min
  4. Hop and Step Footwork4 min
  5. Cool-down: Rugby Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Tag-belt dodge: a partner tries to pull your tag while you step and weave, with no body contact. A pulled tag just means swap roles.

My best · Side-Step Through Cones: your own number

LastToday

DrillsRugby Warm-Up, Ages 7 to 10Side-Step Through ConesTag Belt EscapeHop and Step FootworkRugby Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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