This week is the first round of play-offs for the USA Rugby Division 1 Mens competition. So what should you be looking to get out of your last training before a big match? Doing the simple things right and running your patterns of play. Every team has its patterns of play and it is important that on the last practice they are run with crispness. This doesn’t mean perfection, but an understanding of what you are trying to achieve. Take your time to do your thinking during this session because on the weekend it is your instincts that will take over.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg .
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. 8 x 40m sprints with 2 minutes rest between reps. 2 sprints from a 3-point start, 2 from a standing start, 2 from a falling start, and 2 from a lying start. Focus on staying relaxed, keeping your elbows at 90 degrees and driving your arms from your shoulders. If your elbows are at 90 degrees then you will be able to drive your hand from your cheek (face) to your cheek (butt).
1. Finger taps at arms length. 60 seconds. Move the ball around and focus on keeping the ball on the pads of the fingers.
2. Shazams. 1 handed passing facing your partner/wall. Start with your hand underneath the ball with the ball touching your belly button. Drive with your forearms before finishing the pass by flicking your wrists. The object is to develop wrist strength. Complete 20-30 each hand.
Sideways Shazams. Turn side-on to your partner or the wall and complete as above. Complete 20-30 each hand.
3. Pop Passes. Face your partner and practice using on your wrists to flick a pass to your partner. Complete 20-30 facing your partner then practice while running 5m apart and then 7m apart.
Calves, hamstrings, quads and lower back.