Individual Home Skills & Conditioning Programme – Week 4
1st February 2021 By The Editor
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 4 edition of the Home Skills and Conditioning Programme. For Week 1, please click here. For Week 2, please click here. For Week 3, please click here.
Individual Home Skills & Conditioning Programme – Week 4
Click here for the PDF version of this week’s Individual Home Skills & Conditioning Programme
”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”
Session 1: Skills & Conditioning
Skills: Tackle Technique (15 mins)
See Session 3
Conditioning (15 min)
Speed & Agility Work (See bottom of the page)
Plus…
- Push-Ups – (x10)
- Squats (Single-Leg) – (x10)
- Hamstring Bridge – (x10)
- Bear Crawl
Session 2 & 4: Conditioning
Conditioning (20-25 min) – Do this twice a week
Fartlek
- Warm up with light jog and dynamic exercises; squat, lunge, hamstring bridge etc
- Jog at 70% for 3 minutes
- 50m stride through at 85%
- Jog at 70% for 2 minutes
- 100m sprint at 95-100%
- Repeat 4 times
Session 3: Skills & Conditioning
Skills: Tackle Technique
Eyes & Feet
- Eyes on target
- Boxer’s arms – arms above hips
- Boxer’s feet – Leg in close to ball carrier
- Late dip
- Look over sunglasses
Shoulder & Bite
- Boxer’s Jab
- Ear In Pocket
Conditioning (15 min)
Speed & Agility Work (see bottom of page)
Plus…
- Push-ups – (x10)
- Goblet Squat – (x10)
- Hamstring Bridge – (x10)
- Bear Crawl
Session Primer – Complete twice this week (10 mins)
Design your own 100 passes primer for both sessions this week. The videos below are some ideas to help.
Speed & Agility Work
| Speed & Agility Work | ||
| Warm Up Including Dynamic Stretches | 3mins | Sample Video Here |
| Walk easy for 5m then 10m acceleration | 10m x 2 | Rest for 1 min in between sprints |
| 10m static start and sprint | 10m x 2 | 2 feet together start & then sprint |
| 10m hard accelerations (chest on the ground) | 10m x 2 | Pop off ground fast and sprint (rest 1 min in between sprints) |
| 10m Hill sprint | 10m x 2 | Rest 1 min in between sprints |
| Lateral shuffle into 20m sprint | 20m x 2 | Don’t let your feet touch in shuffle (Rest 1 min in between sprints) |
| Jog easy for 5m then 30m sprint | 30m x 2 | Rest 1 min in between sprints |
| Weaving Sprints | 30m x 2 | Weaving like a snake (Rest between sprints and cool down) |
