Rugby Running Program Warm up 1. Walk lunge, knees pulled to chest 2. Side Squats rotations 3. Sprinters arm motion 4. Back lunge arm Raise 5. Spiderman crawl 6. Carioca
Bounding & Plyo’s 1. Fast arms feet 10 metres
Up - downs / Agility / Resisted 1. Box drill fwd, side, back, Side, Grid
Run Conditioning A. 10 x 10M RPE below 7 recovery
2. High knee / arm bounds
2. Diagonal Running face fwd, Grid
4 x 25M “” “”
3. Ladders, 2 feet in, 1 foot in, side ways, in outs etc. 4. Hurdles with Sprint
3. Bad Bag up -‐ Grid
3 X 50M “” “” 2 X 75M “” “”
6. Tuck jumps with 10 metre sprints
4. Resist Release X 5 5. Face down ups 5 metre acceleration X 5 6. T-‐Bars Up -‐ Downs
5. Frog jumps
1 X 100M “” “” 1 X 400M “” “”