Rugby Union

Rugby Skills Program

While the Marist Rugby on field activities have been suspended, there are numerous of ways to stay involved and engaged in sport. Please see below Week 1 skills program with activities that can be completed at home.

REMINDER: Record yourself completing parts of the program and hashtag #mcaskillsathome to share your efforts with the Marist community.

WEEK 2 AND 3 - FOOTBALL SKILLS PROGRAM

TOTAL DURATION: 45 MINUTES

WARM-UP: 15 MINUTES

Type of Exercise: 1 lap of the block, keep a steady pace. (Roughly 400m)

Type of Exercise: Walking Lunges, Heel Sweeps, Side Shuffle, High Knees

Type of Exercise: Progressive sprints with back pedal after each repetition. (50%, 75%, 90%)

MAIN SECTION: 20 MINUTES

Type of Drill: Rugby Passing and Handling Drills

Open Rugby Player Harry Whitten demonstrates important passing and handling drills you can do whilst in isolation.

Type of Drill: Scrum Shape and Lineout Drills

Open Rugby Player Nick Baker showcases his skills and shares with you scrum shape and lineout drills you can do in isolation.

Type of Drill: Ball Carrying and Placement Drills

Open Rugby Player Nick Harper showcases his skills and shares with you drills for ball carrying and placement.

Type of Drill: High Ball Catching and Kicking Drills

Open Rugby Player Tate Cole demonstrates drills to improve high ball catching and kicking.

Fitness Finisher: 5&5 Tabata Program. We have now progressed this program and all demonstrations are in the Strength and Conditioning section.

COOL DOWN: 10 MINUTES

Low Activity Walk (5 minutes of low intensity activity) followed by PNF Stretching. Hold each stretch for 45s. Examples for PNF Stretching are below.