2 minute 6 rep shuttle
SET UP and OVERVIEW
Set up markers at 0, 10m and 20m
At zero and 20m players perform a flapjack
At 10m players perform a pancake
Flapjack = lie on stomach and roll over onto back
Pancake = lie on stomach
One repetition = 0m 10m 20m 10m 0m
20m Flapjack
10m Pancake
0m Flapjack
PROCEDURE
Players start with a flapjack then run to 10m mark and perform a pancake, get up and continue on to 20m mark and perform a flapjack.
Upon rising from 20m mark, players return to the 10m mark and perform another pancake, get up and continue back to the start and perform another flapjack.
This completes one repetition.
Continue for 2min and attempt to complete a minimum of 6 repetitions.
OPTIONS
I usually run this drill at the end of training as a penalty for various offences during training. It hurts!
Multiple sets can be performed with varied rest. My work to rest ratio is usually 2min:1min.
This months fitness drill is from
Vince Kelly: currently the Strength and Conditioning Coach for University of Queensland Rugby Club , also working with Nudgee College Brisbane who were undefeated last year and working for the ARU examining the physical demands placed on referees during Super 12 and Tri Nations matches.
If you have any fitness related questions you can use the site search for previous information or email Vince at [email protected]
Vince Kelly
MATCHFITStrength and Conditioning SpecialistsPO Box 6027St Lucia QLD 4067AUSTRALIA
Fax:
(+61) 07 3856 3817