Intensity Fitness Stations: 4 stations done one after the other
Split your squad in 2 ..odd numbers v evens?
Jog from 1 to other & set up in corners of the field.
Station 1:
7-9 tackle bags 7- 9 players holding, other players on try line 10m away from bags. Blitz up as 1 line, balance tackle stance, hit bag rebound back to start line ......slide left. End person on line raps around & rejoins .....start again; he makes his way there as rest hit try line.
Line makes as many completions within a minute rest 15 seconds & go again. But go from opposite direction eg slide right.
Completion is where last person comes back to start line. Should average 22 completions.
22 Completions means line stays as 1 but complete as many in the minute with end tackler sprinting behind group back to start = 1completion
Encourage communication, communication.
Add up at end which group made most A or B
Station 2:
Channel Rugby 15m x 15m, 2 teams ball can not be dropped , must clear ruck in 5 sec must change hands with team mates every 3 sec scoring a try is = 1 point. Very physical, played fast, , change over /start again performed fast or 1 pt. to other team.
Emphasize... Leg drive, communication, defence (can only stand & turn) ball control close.
If too many players use 2 balls, then you will find they will break into 2 very fast & active groups, players can swap between each one.
Station 3:
Lactate sets: Line up on try line have to sprint out to 10m touch ground & return = 1
Hence coach/trainer stands between groups on try line he indicates how many they have done each time they touch try line.
Both groups head off at same time, have to stay as 1 line & performed at speed.
Do 4 sets of 1 minute with 1-minute rest, heart rates will be high.
They should do around 25 completions or more.
Station 4:
Pancakes: same line up as 3 but sprint fwd go to ground on stomach roll on back roll on to stomach , get up.....group all roll one direction, then have to complete 5 drops on to the stomach on way back
Eg. Make sure they stand all the way back up. Do this as same sets & reps in Station 3.