Welcome to week six of the Active Rugby Hubs Home Workouts.
1. WARM UP - Two Rounds (5 minutes)
1.a 8 x 10m Locomotion low skips
1.b 8 x 10m Locomotion Carioca
1.c 8 x 10m Acceleration Varied Starts
2. MAIN WORKOUT - Two Rounds (20 minutes)
2.a 60secs x Ball handling skills, hand-eye
Use the above video as a guide. This is good for four players standing the recommended 1.5m distance apart. One ball will always move laterally and one will always move forward, so the middle player is challenged the most. Ensure all catchers and middle men have a target (hands up). After 10-12 passes, rotate the middle player or rotate after 1 minute each.
Beginner - get rid of one ball and player
Advanced - Speed up the pass rate or even clap before catch
2.b 10 x Pick and place random
This can also be done in one-minute intervals. Ensure squares are big enough to keep players separated where necessary.
Beginners - Slow speed down and focus on picking up ball and placing (scoring try). Add more balls inside square to pick up.
Advanced - Add reps and speed of movement in square (can time how many pick and places can be done within a minute).
2.c 12 x Multi directional lunge, partner pass in between
Beginner - No catch pass after each lunge
Advanced -Add multiple balls and make catch-pass continuous during the lunge movement without losing technique
2.d 12 x Spiderman Pushups
Beginner - Regular pushups
Advanced - Add in a 3-metre crawl before push up
2.e 12 x Forward tuck jumps
Beginner - No movement, stationary jumps only
Advanced - Run five metres before performing jump
2.f 10 x Lateral catch-pass
Suggest that group starts spaced apart and then needs to realign into a new space and perform lateral passes running forward. Ensure players maintain good technique - eyes up, target shown, ball across body, hands end up facing target, body moves forward when passing and facing the goal line, not sideline. Rotate positions every few reps.
Beginner - Stationary only
Advanced - Time to work back into good alignment and more pace on the catch-pass of the lateral pass
2.g 50 x Mountain climbers (burpee every 10 reps)
Beginner - No burpee
Advanced - Add in a tuck jump at the top of every burpee
3. FINISHER - One Set (5 minutes)
3.a 60sec x Plank
3.b 60sec x Side plank (30 secs each side)
3.c 60sec x Side plank with leg lifts (30 secs per side)