Club

Individual Home Skills & Conditioning Programme - Week 3

25th January 2021
The Munster Rugby Development Department have designed a weekly individual training programme aimed at players U13 and up (including adults) during the current Level 5 restrictions. A weekly plan will be shared over the coming weeks to help support players and assist in keeping them active. This plan is most suitable for those involved in the 15-a-side game. Click here for content to keep the Minis and Primary School aged children active during the current lockdown. Please visit the Coaching Children Playlist (U7-U12) on our YouTube channel (subscribe here) for previous videos and content from the last 12 months. The below plan is the Week 3 edition of the Home Skills and Conditioning Programme. For Week 1, please click here. For Week 2, please click here.

Individual Home Skills & Conditioning Programme - Week 3

Click here for the PDF version of this week's Individual Home Skills & Conditioning Programme ”Please ensure you take all precautions and put your safety first if carrying out any of these exercises at home. Please notify a parent or guardian if completing these physical contact exercises at home”

Session 1: Skills & Conditioning

Skills: Poach Skills

  1. Power Burpee - 6 Reps
  2. Grip & Rip - 6 Reps
  3. Alternating Stance - 2 mins alternating

Conditioning (15 min)

Speed & Agility Work (See bottom of the page) Plus...
  1. Push-Ups - (x10)
  2. Squats (Single-Leg) - (x10)
  3. Hamstring Bridge - (x10)
  4. Bear Crawl

Session 2 & 4: Conditioning

Conditioning (20-25 min) - Do this twice a week

Fartlek 
  • Warm up with light jog and dynamic exercises; squat, lunge, hamstring bridge etc
  • Jog at 70% for 3 minutes
  • 50m stride through at 85%
  • Jog at 70% for 2 minutes
  • 100m sprint at 95-100%
  • Repeat 4 times

Session 3: Skills & Conditioning

Skills: Poach Skills

  1. Pop Up & Poach (6 Reps)
  2. Run, Press-Up, Poach (6 Reps)
  3. Alternating Stance - 2 mins

Conditioning (15 min)

Speed & Agility Work (see bottom of page) Plus...
  • Push-ups - (x10)
  • Goblet Squat - (x10)
  • Hamstring Bridge - (x10)
  • Bear Crawl
The Turtle Neck Technique

Session Primer - Body Positioning

Setup in scrum position with hands on the ground (spine in line – bent knees – eyes over sunglasses).
  1. Move forwards – backwards – sideways balancing an object on your back (1 rep)
  2. Sibling/Parent (if available) applies pressure all over body (maintain chest over ball/cone) (10 sec)
  3. Crawl & balance object (10 sec)
Change stance from scrum position. 
  1. Commando Crawl (10 secs)
  2. Squat rocking gripping the ball (forward-back-side-to-side) (45 secs)

Speed & Agility Work

Speed & Agility Work
Warm Up Including Dynamic Stretches 3mins Sample Video Here
Walk easy for 5m then 10m acceleration 10m x 2 Rest in between sprints
10m static start and sprint 10m x 2 2 feet together start & then sprint
10m hard accelerations (starting from the ground) 10m x 2 Power and speed (rest in between sprints)
10m Hill sprint 10m x 2 Rest in between sprints
Lateral shuffle into 20m sprint 20m x 2 Don’t let your feet touch in shuffle (Rest in between sprints)
Jog easy for 5m then 30m sprint 30m x 2 Rest between sprints
Weaving Sprints 30m x 2 Weaving like a snake (Rest between sprints and cool down)