If you have a partner, have him/her throw the ball to you during the ladder work to force you to keep your eyes off your feet. This will add a totally different dimension to your workout.
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. Ladder Work: 4-6 reps of each skill, if you don’t have a ladder grab a bunch of full water bottles and use them as cones spaced 18-24 inches apart. Single Foot Skips, Double Foot Skips, Single Foot Run, Double Foot Run, Bunny Jumps, Right Foot Hops, Left Foot Hops, Half Icky Shuffle, Full Icky Shuffle
2. 5-10-5: Complete 6 repetitions (3 going right first and 3 going left first). Recover for 1-2 minutes between reps and give it everything you have.
3. T-Drill: Complete 4 repetitions (2 right and 2 left). Recover about 1 minute between reps. Focus on short steps around the cones and driving out of the turns with low hips.
1. Tactile Pressure shuttle: Set up 10m shuttle and run while tapping the ball in your hand above your head. Complete 6 reps on each hand with 10 pushup penalty for every drop ball.
2. Ball Toss: Throw the ball into the air using a perfect spiral. Complete tosses for 1 minute using your dominant hand and 1 minute using your non-dominant hand.
3. Scrumhalf passes: Practice approaching the ball on the ground and picking it up and passing in the same motion.