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Individual Home Skills & Conditioning Programme – Week 4

1st February 2021 By The Editor

Individual Home Skills & Conditioning Programme – Week 4

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 4 edition of the Home Skills and Conditioning Programme. For Week 1, please click here. For Week 2, please click here. For Week 3, please click here.

Individual Home Skills & Conditioning Programme – Week 4

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: Tackle Technique (15 mins)

See Session 3

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: Tackle Technique

Eyes & Feet

  • Eyes on target
  • Boxer’s arms – arms above hips
  • Boxer’s feet – Leg in close to ball carrier 
  • Late dip
  • Look over sunglasses

Shoulder & Bite 

  • Boxer’s Jab
  • Ear In Pocket

Conditioning (15 min)

Speed & Agility Work (see bottom of page)

Plus…

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

Session Primer – Complete twice this week (10 mins)

Design your own 100 passes primer for both sessions this week. The videos below are some ideas to help.

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 for 1 min in between sprints
10m static start and sprint 10m x 2 2 feet together start & then sprint
10m hard accelerations (chest on the ground) 10m x 2 Pop off ground fast and sprint (rest 1 min in between sprints)
10m Hill sprint 10m x 2 Rest 1 min in between sprints
Lateral shuffle into 20m sprint 20m x 2 Don’t let your feet touch in shuffle (Rest 1 min in between sprints)
Jog easy for 5m then 30m sprint 30m x 2 Rest 1 min in between sprints
Weaving Sprints 30m x 2 Weaving like a snake (Rest between sprints and cool down)
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