Individual Home Skills & Conditioning Programme – Week 10

The Munster Rugby Development Department have designed a weekly individual training programme aimed at players U13 and up (including adults) during the current Level 5 restrictions.

A weekly plan will be shared over the coming weeks to help support players and assist in keeping them active. This plan is most suitable for those involved in the 15-a-side game.

Click here for content to keep the Minis and Primary School aged children active during the current lockdown.

Please visit the Coaching Children Playlist (U7-U12) on our YouTube channel (subscribe here) for previous videos and content from the last 12 months.

The below plan is the Week 10 edition of the Home Skills and Conditioning Programme and consists of catch-pass and breakdown technique in addition to some conditioning.

For Week 1, please click here. For Week 2, please click here. For Week 3, please click here. For Week 4, please click here. For Week 5, please click here. Please note that Week 6 was a down-week. For Week 7, please click here. For Week 8, please click here. For Week 9, please click here.

Individual Home Skills & Conditioning Programme – Week 10

This week’s edition of the Home Skills and Conditioning Programme consists of catch-pass and breakdown technique in addition to some conditioning.

Please find relevant links below:

”Please ensure you take all precautions and put your safety first if carrying out any of these exercises at home. Please notify a parent or guardian if completing these physical contact exercises at home”

Catch-Pass & Breakdown Technique

Wall Reactions

Notes: React to the ball bouncing off the wall. Catch as you want to pass. Shape to pass after you catch the ball. Pass left then right after you catch the ball. Always stay on the balls of your feet – 60 secs x 2

The Lock Position

Notes: Shuffle over the ball. Stay low and into the lock position. T-rex arms grip. Low and Compact (Hips)

Breakdown Entry

Notes: Enter from different positions. Partner applies pressure (if available). Stay Low. Eyes over sunglasses – 1 min on 30 seconds off

1-Metre Clean

Notes: Bag against the wall. Sweep hand off ground. Stay low. Good shoulder contact. Spine alignment.

Win The Race

Notes: 3 B/Ds 1-2-3. React to partner’s call ~Drop height HIPS. Shoulder contact. Plane take off

Decision Making On B/D

Notes: Judge the distance of partner. Clean/Lock? Height is Key HIPS – 1 minute on 30 seconds off x 5

Conditioning