Individual Home Skills & Conditioning Programme – Week 5

8th 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 5 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. For Week 4, please click here.

Individual Home Skills & Conditioning Programme – Week 5

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: Skill – Work Ons

Skill: Passing

Catch-Pass Work Ons

Mike Pettman has designed a passing cues video which is designed to support players with areas to work on with their passing skills. During this download week, use the time to focus on these key technical skills and hone in on areas needing more attention! Enjoy!

Optional Conditioning:

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