AIC Rugby Union

Please see below skills program with activities that can be completed at home. We have included a NEW video for aspiring half backs in perfecting their skills. 

REMINDER: 

Record yourself completing parts of the program and hashtag #mcaskillsathome to share their efforts with the Marist community

Week 2 and 3 - Rugby Union 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: Number 9 Drills

Open Rugby Player Matt Mitchell demonstrates drills to help improve your skills as a half back.

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.