POSITION SPECIFIC TRAINING

POSITION SPECIFIC TRAINING

Head of Rugby: Allan Miles T1

BODY POSITION

A player gets into a strong scrumming position

with his hands locked with another player on his

knees. Hold the position and work your core.



ONE ON ONE BODY POSITION

Two players bind together in scrumming position

with both their right hands on each other’s right

shoulders .Their left arm/hands are free.

Alternate sides.



NECK STRENGTH

A player in a crawling/scrum position drags

another player along the grass while the other

player is bound on his neck.



SCRUMMING POSITION

A player gets into a strong scrumming position

while holding onto an ab wheel. Scrum timing

can be practiced.

Variation: A barbell can also be used.

Coaching Point: Don’t overextend and keep your

arms under your shoulders.



SCRUM HARNESS

Various scrum body position exercises can be

worked on.



HOOKER THROWING TIPS

Get there early

Good stable balance

Core tucked in

Stand nice and tall

Keep elbows in (nice and tight)

Good grip on ball

Little tick to generate power

Keep your hands up and together after throwing

Push ball through (Don’t be scared to give it a strong push; especially in windy / wet weather)



HOOKER THROWING

The player sits on a Tackle Bag or Agility Ball and

practices throwing to another player.

Variation: Lying on your back on the Tackle Bag

and throwing the ball into the air.

Coaching Point: Finish with the outside of your

hands together while pointing to the target i.e.

twisting inwards.



TARGET THROWING

A hooker practices the accuracy of his throwing

at a target.

Variation: To simulate different the throw jump

the player holding the target can start off with

the target low before reaching up with it to meet

the throw.



STRIKING FOR THE BALL

A hooker practices his striking for the ball while

he is in a scrum harness.

Coaching Point: Finish with the outside of your

hands together while pointing to the target



LINEOUT JUMPING

Jump off both legs

Keep your elbows in and hands up (in front of your body)

Reach for the ball with both hands and twist (close up) by dropping your inside shoulder to protect the ball in the air

Point your toes

Tighten your buttocks

Land softly to help create a platform to

drive from

Communication:

Squeeze (load)

Now (Jump)

1, 2, 3 (Hold)

Down

Coaching Tip: Once the players have got used to

the timing the “squeeze – now” call is no longer

required.

Lifters must lock out for the count of 3.



CATCHING AND HANDLING

Water Polo Passing: Seated in pairs (One handed). Key Points: Finger control Soft Wrists Seated Hooks: Seated in pairs (One handed). Key Points: Catch with body Hands at waist (elbows in) with hands up

Explosive Pistons: Seated in pairs (Two handed). Key Points: Elbows in Ball to chest and pop

Progress to standing. Peeps: Seated in pairs (Two handed). Key Points: Hands up

Catch / Stop and pop

Progress to Standing and Jumping.



HANDLING IN THE LINEOUT

A lock/jumper balances on his knees on a tackle

bag. Another player throws the ball to him.

Progression: The player throwing in can use his

foot to move the tackle bag. This forces the

catcher to use his core even more.



KICK OFFS

A player keeps his hands up, while another player

pops the ball up into his hands.

Coaching Point: Create a triangle with your hands

as a target and watch the ball into your hands.

Progression 1: Create movement by the throwing

lobbing the ball up higher.

Progression 2: Add lifters. First without the ball

and then add it.

Coaching Points: Rather call your name if it is your

ball. You can use the squeeze now call for timing.



KICK OFFS CONTESTING

A player comes from outside in towards the bag

holder and jumps into the air.

Coaching points: Always outside in which allows

you to get into the right body position. Get a strong

plant foot in before jumping into the air. Use your

other leg to push off him.

Progression: Add the ball. Important for the bag

holder to also watch the ball to get into position.



BODY POSITION FOR STEALING

A player leaning over in a strong stealing

position has a ball placed behind him on the

ground (ball placement is varied). He needs to

pick it up and give it back.

Coaching Point: Remember to always have a bit

of movement in your feet to adjust into a

stronger position when reaching for the ball.



DIGGING FOR THE BALL

A player leaning over in a strong stealing

position picks up the Tackle Bag and rolls it up

his body aggressively simulating fighting for the

ball (alternating arms i.e. digging like a dog).

Progression: You can create a relay with a group

of players and one Tackle Bag. The first player

digs and then turns around to place it back on

the ground for the next player (all facing in the

same direction).



STEALING AT THE RUCK

Two players lie on the ground (simulating a

player that is about to place the ball). Each

player has a stealer above him. You alternate the

stealer.

Coaching Point:

Slap the ball into the player with your forearm to

prevent it from being placed.

Remember to lean onto the player with your

knees to get yourself into a better body position.



DECISION MAKING AT THE RUCK

A player is forced to make a decision on whether

to steal or clean based on the defender’s

actions. The defender (holding a tackle bag and

shield) initiates the movement by dropping the

tackle bag. If the defender stays away then the

attacker steals i.e. dogs. Alternatively if the

shield holder gets over the ball then he is

cleaned out etc.



EIGHTHMAN CHANNELLING THE BALL

Two players lean over onto a tackle bag. The first

player channels the ball to his foot and then kicks

it to the other player who reaches for it with his

foot and repeat.

You may want to look at starting with a soccer ball

before bringing in a rugby ball.

Progression: They can progress to picking it up.

Remember to pick the ball up when it is under

your eyes.



PLAYING FROM THE BASE OF THE SCRUM

8 picks up from the base and attacks space, draws the 1st defender and passes to 9.

Coaching Points: 8 must pick up the ball when it is under his eyes and not at his feet.

All 8 – 9 passing variations can be practiced e.g. Nike, Motorbike, Car and Shield



SCRUMHALF PASSING

Body Position

Approach low, stay low

Transfer body weight toward the intended target Common errors: Standing up too soon in the passing motion = Flight of the ball to high

Foot Position

Position your plant foot as close as possible to the ball. Place your point foot directly in line or as close as possible towards the intended receiver to open up your body. Common errors: Plant foot too far from ball = Short stride when passing ball = less distance

Point foot not directed to the receiver = Flight of the ball in front/behind receiver. Hand Position

Power hand firmly underneath the ball Guide hand at the top end of the ball to assist with the direction of the ball. Both hands should be pointing toward the intended target when ball on release. Common errors: Bottom hand not under ball = The ball drops in flight Over rotation of the body = Ball behind the intended receiver



SCRUMHALF KNEE PASSING

A scrumhalf takes a knee and places the ball at

his knee. He then passes to another player. First

pass with one hand before progressing with

both.

Progression: Progress to a standing position.

Coaching Point: Make sure that your other foot

is pointing in direction of your target. You must

bend your arm. Finish with both hands pointing

to the target.



SHAPE DRILL

A scrumhalf picks the ball up from the ruck. His

initial movement is back and then forward before

passing to the next player.



PASSING FROM THE LINEOUT

A scrumhalf receives the ball from the “Lineout”

i.e. off the top.

Coaching Point: The player popping the ball must

aim for the outside shoulder i.e. ball is caught in

an already loaded position.



BOX KICK

Hand position

Under hand, with little finger directly on the bottom of the ball, Guide hand just below the top opposite to the right hand

Footwork

Position your plant foot as close as possible to the ball. First step must be straight back, to clear immediate defensive threats Common errors: Stepping too laterally before contact = potential charge downs from defenders



BOX KICK

Contact Contact must be on the ‘heel’ of the ball Angle of ball will dictate flight and bounce

Common errors: Poor ball drop onto the foot = Inconsistent ball flight

Follow Through

Shoulders square to the direction of where you intend the ball to go. Body weight must be on the plant foot. Follow through, don’t stab at the ball Common errors: Shoulders not square to your intended target = Ball flight passing over the touch line or in field Weight on the back foot on contact = Ball flight straight up in the air



KICKING FOR POLES

Kicking ability is a natural talent. It is important to not go away from your natural style. There is no formula to kicking; you have to work out what works for you.

Expose the sweet spot (lean ball out a bit)

Address the ball

Move back to a comfortable position

Use imagery

Approach in arc (the most successful strikers approach from 30 degrees)

Turn shoulder

Place non-kicking foot in line with the ball (plant foot can have a slight angle in towards the ball)

Swing through the strike zone (keep your head down)

Coaching Points: Practice kicking close to the

poles. This will allow you to get used to seeing

the ball going through the poles (imagery). Read

the section on ‘getting in the zone’. Another

good tip is to limit the amount of kicks you have

while practicing e.g. 30 only and then you are

finished. You should try and aim for more than

80% success rate.



GRUBBER KICK AND SWERVE

12 swerves outside tackle bag and

grubber kick’s the ball through for 13.

Coaching Points:

Work both feet

Outside foot would prevent a

charge down



KICKING ACCURACY DRILL

Set up demarcated areas with 4 cones and the

kicker practices kicking the ball to that area.

Coaching Points:

All kicking skills can be practiced e.g.

grubber, chip, line kick etc. Vary the

distance of the areas.

Catching technique is important i.e. catch

the ball above your eyes etc.



KICKING ACCURACY PROGRESSION

Add a defender with a shield to apply pressure on 15 (depending on the distance you may have to add two). 15 can practice fielding the kick in the air.

Jumping in the air:

Attack the ball by jumping off the front foot.

Get your hands up and try catch the ball above

your eyes.

Use your elbows and knees to protect yourself.



KICKING TENNIS

Players kick to each other in the grid. They score

points if they can get the ball to bounce on the

ground i.e. kick to the space or a player to knock

on. The ball must be kicked over the net area.

A number of variations can be made with the kick

return e.g. catcher kicks immediately, catcher must

pass first etc.

Depending on number of players the size of the

grid can be increased as well.



BEATING THE CROSS COVER DEFENCE

The wing in possession runs for the corner where

one defender (fullback) tries to stop him. The

defender varies his pace i.e. giving the winger

different options, inside or outside. Another

defender can be introduced which will make it even

more challenging for the wing.

Coaching Points: All evasive skills can be practiced.

The ball should be carried in the outside arm.



BERMUDA TRIANGLE

A Player approaches the triangle and either runs

an overs line (out / away) or an unders line (in /

towards) before receiving the ball.

Variation: A Defender can be added.



1 vs. 1 EVASION GRID

The attacker attacks towards his try line. When he

is tagged he then gets back to defend etc.

Coaching Point: Continuous drill



QUICK HANDS

Player with ball runs to the middle. Throws his ball

into the air. Receives another ball from the player

on his right. Passes it to the player on the left. Then

catches his original ball (thrown into the air). Runs

around the cone and repeats.

Variation: Instead of throwing the ball into the air

the player can roll it, chip kick, grubber etc.

Coaching Points:

Great drill for sharpening reaction time and

developing skills.



REACHING FOR THE BALL

Player reaches for the ball by keeping his hand out.

Both players must remain square. This is an over

exaggeration, but it is important to catch the ball

before it passes our body.



FOOT CONTROL

Player comes through the channel while keeping on

the line. He catches and returns the ball.

No stopping and starting i.e. needs to be a flow.

Progression: Include bad passes to make it harder.

Coaching Point: Separate the arms from the feet by

isolating the upper body i.e. switch on your core.



CATCH AND PASS PERIPHERAL VISION

Both players remain square. The receiver keeps his

eyes ahead while receiving the pass.

When scanning what’s in front of you always check

i.e. look ahead of you before catching, catch,

reassess and then pass.



PERIPHERAL VISION

Player receiving the ball keeps looking directly

ahead. A playing standing behind him indicates

silently by hand which pass is released (the ball

holders all dummy).

Coaching Point: Relax

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POSITION SPECIFIC TRAINING