Individual Home Skills & Conditioning Programme – Week 7
22nd 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 7 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. For Week 5, please click here. Please note that Week 6 was a down-week.
Individual Home Skills & Conditioning Programme – Week 7
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
Skill: Catch-Pass
45° Skill Work-On
Catch-Pass Primer
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
Skill: Catch-Pass
45° Passing Test
Cues:
- Catch Early – with ‘W’
- Load to Hip
- Palms Up – Fingers to the Target
Catch-Pass Primer
Conditioning (15 min):
Speed & Agility Work (See bottom of the page)
Plus…
- Push-Ups – (x10)
- Goblet Squat – (x10)
- Hamstring Bridge – (x10)
- Bear Crawl
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) |
