5 Essential Rugby Drills to Improve Speed ​​and Agility

These basic rugby drills help improve fundamental skills on the field. Best of all, these methods can be modified for different ages and skill levels.

1. Four corners exercise

• Place four cones in a square, 5 yards apart. Start the exercise with one cone in the square.
• Have the player quickly push backwards onto the cone behind them.
• When they reach the first cone, they sprint to the diagonal cone.
• From the second cone, they must stare backwards to the next cone directly behind them.
• Finally, sprint back to the first cone to complete the square.
• Wait one minute, then repeat this exercise several times.

2.20 or 30 yard dash

• You need a distance of 50 yards and also put a cone at 30 yards.
• As players run from the starting line to 30 yards, have them slowly build up speed, gradually increasing their speed as they approach 30 yards.
• At 30 yards, they need to sprint to the last yard.
• Let them rest for a minute, then repeat a few times. You can also move the cone to the 20-yard mark.
  

3. High Leg Raise

• Start by having players get into a high-knee position, engaging their arms and lifting their knees toward their chest. Make sure players maintain good form, with a straight back and full arm swing as they move forward.
• Have them start moderately and increase their speed. As their speed increases, they must stay in place. They should do this for a few seconds.
• As they lift their knees, have them lower their back slightly to a 45-degree angle.
• Finally, run 20 yards to complete the drill.

4. Backward Exercise

• In this drill, the player moves backwards in a straight line.
• Follow the instructions to change direction at 45 degrees to the left or right.
• Have them rotate their whole body and move their hips

5. Shuttle Run

• Place three field cones to form an L field, approximately 5 feet apart.
• Your players start at the center cone and practice the three-point stance. When the whistle blows, the players run to the right cone and bend down to touch the cone. Then they change direction and run to the left cone and bend down to touch the cone.
• Finally, they must sprint to the top of the L, back to the center cone, and bend down to touch it.
• Complete this sequence several times, switching directions at each turn.