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Individual Home Skills & Conditioning Programme – Week 2

18th January 2021 By The Editor

Individual Home Skills & Conditioning Programme – Week 2

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.

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 2 edition of the Home Skills and Conditioning Programme. For Week 1, please click here.

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 2

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

Skill: Passing Primer (see bottom of page) plus Ball Carry & Evasion (25 min)

Cues:

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

Conditioning (15 min)

Speed & Agility Work (see bottom of page)

Plus…

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

Session 2 & 4: Conditioning

Conditioning (20-25 min)

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

Skill: Passing Primer (see bottom of page) plus Ball Control (15 min)

Cues:

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

Conditioning (15 min)

Speed & Agility Work (see bottom of page)

Plus…

  • Push-ups – (x10)
  • Goblet Squat – (x10)
  • Hamstring Bridge – (x10)
  • Bear Crawl

Session Primer – 120 passes (10 min) – Complete twice this week

Activities:

  • Hand Activation
  • Spin Development
  • Wrist Flicks
  • Side on Front Hip
  • Side on Back Hip

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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