Prepared by: rugbyiq

Session is about 30-35 minutes long and suitable for Intermediate and Advanced players. It focuses on: • Increase players core temperature. • Prepare the body and mind for the match. • Include components that incorporate all the various games specific aspects.

BALL PRESENT AND DRIVE

1,105 0 1

MULTIPLE POD RUCKING AND RETENTION

593 0 0

DEFENCE ALIGNMENT WITH SHIELDS

640 0 0

DOWN UP CROSS HIT AND DRIVE

701 0 1

DEFENCE ALIGNMENT VS BAGS 7 SHIELDS

758 0 0

CROSS OVER HANDS

1,040 0 0

GRID SKILLS 3V2

692 0 0

2V1 INTO 2V3

1,075 0 0

AGILITY PLUS PICK AND PLACE

1,058 0 0

Center Ball Pop Drill

1,684 0 1

SEATED FORWARD GET UPS

617 0 0

Zig zag agility run

422 0 0

DEAD LEG RUN

1,025 0 0

SINGLE SPACE JUMPS (LADDER)

408 0 0

Dynamic Groin

284 0 0

Dynamic Calf Stretch

369 0 0

Hamstring Pendulum

960 0 0

Hand Walk plus Press-Up

357 0 0

Stingray

207 0 0

Hip Cross Overs

416 0 0

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