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Individual Home Skills & Conditioning Programme – Week 1

11th January 2021 By The Editor

Individual Home Skills & Conditioning Programme – Week 1

The Munster Rugby Development Department have designed a weekly individual training programme aimed at U13s up (including adults) during the current Level 5 restrictions.

The Munster Rugby Development Department have designed a weekly individual training programme aimed at U13s 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.

Keep an eye on munsterrugby.ie/domestic over the coming days as we will be rolling out content to keep the Minis active during the current lockdown.

Please visit the Coaching Children Playlist (U7-U12) on our YouTube channel for previous videos and content from the last 12 months.

The below plan is a sample weekly schedule for home skills and conditioning.

Further home skill and other coach development resources can be accessed through the coach development section of our website here.

Individual Home Skills & Conditioning Programme – Week 1

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

Skill: Ball Carry & Evasion (15 min)

Cues:

  • Feet
  • Transfer the ball away from defender
  • Tuck The Tip, Tighten The Grip

Conditioning (15min)

Speed & Agility Work (See bottom of page)

Plus…

  • Push-ups – (x10)
  • Squats (single-leg) – (x10)
  • Hamstring Bridge – (x10)

Session 2

Skill: Ball Carry & Evasion 2 (15 mins)

Cues:

  • Feet
  • Transfer the ball away from the defender
  • Tuck The Tip, Tighten The Grip

Conditioning (15 min)

Lion Heart 

  • Sets x2
  • Going every 90 seconds with three minutes rest between sets.

Session 3 (&4)

Skill: Tackle Technique (15 mins)

Eyes & Feet 

  • Eyes on target
  • Boxer’s arms
  • Boxer’s feet
  • Late dip
  • Look over your sunglasses

Shoulder & Bite

  • Boxer’s jab
  • Ear in pocket

Conditioning (15 min)

Speed & Agility Work (See bottom of page)

Plus…

  • Push-ups – (x10)
  • Squats (single-leg) – (x10)
  • Hamstring Bridge (x10)

Session Primer – 90 passes (10 min) – Complete twice each week

Cues:

Load to the hip. 

Aim for bottom hand to be on the hip. Elbow bent and bicep over the ball.

Punch and point. 

Bottom hand punch action with rotation of your torso. Finish by pointing to your target.

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)
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