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{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Running-Skills1.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu18","pracTitle":"Agility-Running-Skills1","pracDescription":"Pull your top foot toward your buttocks, keeping both knees as close together as possible.Relax, then repeat with the other leg."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Running-Skills2.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu4","pracTitle":"Agility-Running-Skills2","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Running-Skills3.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu8","pracTitle":"Agility-Running-Skills3","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/1-V-1.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702117","pracTitle":"1 V 1","pracDescription":"Work in pairsCoach calls out a number, that pair react and run around the cones one attacks and the other defendsProgressions: Swap sides"},{"linkHref":"drills/Rugby/Agility-Running-Skills/3-+-1.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R602111","pracTitle":"3 + 1","pracDescription":"Groups of 4One ball per groupIn threes, handling up a channel, support runner calls self into line, recieves a pass, offloads and repeats down the second channel.Change support player after each run."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu27","pracTitle":"Agility","pracDescription":"From the start position, run out to the centre set of cones.Quickly move sideways to the left set of cones and then move quickly sidewys to the right set of cones.Return sideways to the center set of cones and then run quickly backwards to the start position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"waspnew1","pracTitle":"Agility","pracDescription":"On balls of feet Start at top of triangleCoach calls colours of cones 2 or 3 at a time.Player moves to called cone and returns to start each timeCoach calls go and players sprint 5m "},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Fitness-Drill.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r902002","pracTitle":"Agility Fitness Drill","pracDescription":"Setup the practice as shown above.40m x 20m Grid.Groups of 4Player start in the bottom right corner and on the command sprint as a group before doing 5 press ups. Then then side step left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Slalom.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r902008","pracTitle":"Agility Slalom","pracDescription":"The first player runs around the red cone and back down to the start of the slalom. There the player zig-zags up the slalom, then back down before running around the second red cone and down to the second group of players where the ball is passed to the next playerImportant no more then a max of 3 players per slalom to make sure that there is lots of activity."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-Slalom-Race.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r902003","pracTitle":"Agility Slalom - Race","pracDescription":"Setup the cones as shown.12 Cones with 2 balls.Start with 2 players on the centre cone, each with a ball, and facing each other. On GO, the both run backwards to the first cone then side step up the grid to the second cone before running through the slalom cones back to the start where the ball is passed to the next players who only go when each player has received a ball"},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-test-2-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu28","pracTitle":"Agility test 2.","pracDescription":"From the start position, run forwards out of the 1st set of cones, then side-step to the left to go around the far left cone.From the far left cone, head back towards the centre set of cones in the course.Run out form the centre set of cones, this time side-stepping to the right around the far right cone and then heading back throght the last set of cones to the finish."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Agility-test-2-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu29","pracTitle":"Agility test 2.","pracDescription":"From the start position, run forwards out of the 1st set of cones, then side-step to the left to go around the far left cone.From the far left cone, head back towards the centre set of cones in the course.Run out form the centre set of cones, this time side-stepping to the right around the far right cone and then heading back throght the last set of cones to the finish."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Ankle-rotations-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu14","pracTitle":"Ankle rotations.","pracDescription":"Simple ankle rotations in a clockwise direction.Reverse the direction to a anit-clockwise direction."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Ball-around-the-head-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu8","pracTitle":"Ball around the head.","pracDescription":"Handle the ball around the head in a clockwise direction 3 times, moving the ball form one hand to the other.Reverse the direction fo the ball in a anti-clockwise direction."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Ball-around-the-hips-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu1","pracTitle":"Ball around the hips.","pracDescription":"Simple movement of handling the ball around the hipsDo 3 times clockwise and then revese and do 3 times anti-clockwise."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Ball-around-the-hips-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu2","pracTitle":"Ball around the hips.","pracDescription":"Simple movement of handling the ball around the hipsDo 3 times clockwise and then revese and do 3 times anti-clockwise."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Ball-under-legs-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu5","pracTitle":"Ball under legs.","pracDescription":"Handling the ball under each leg at a time.Bring knees up to chest and handle the ball from one hand into the other under the leg.Reverse the action handling the ball under the other leg from one hand to the other."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Box-agility-running.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r902001","pracTitle":"Box agility running","pracDescription":"Players line up in two groups on the first cone. On GO, the first players side step to the second cone, go around it and run backwards to cone three where they side step the opposite direction to cone four where they turn and sprint back to the start and pass the ball to the next player. When both players have received a ball they repeat the drillIts a good idea to have groups next to each other so they can compete against each other."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Calf-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu15","pracTitle":"Calf stretch.","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Catching-the-ball-between-the-legs-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu4","pracTitle":"Catching the ball between the legs.","pracDescription":" Knees slightly bent and feet apart.Start with one arm behind one leg and the other in front of the other leg, holding the ball.'Pop' the ball up and quickly swap arms around and catch the ball before it touches the ground."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Change-of-pace-(Speed).jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702115","pracTitle":"Change of pace (Speed)","pracDescription":"IndividuallyRandom cones of different coloursEach colour represents a different running speed:walk, jog, sprint."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Channels.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r31002","pracTitle":"Channels","pracDescription":"1) Run down channels 1/2 / 3/4 pace. 2) No forward passes.3) Use 6 balls / 6 runners at the same time.Variation1) Speed it up.2) Sidestep within the channel.3) Sidestep into another channel."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Continuous-Attacking.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702118","pracTitle":"Continuous Attacking","pracDescription":"Groups of four, 1 attacker and three defendersCoach calls out the number of a defender as the attacker retreats to allow that defender and the attacker to continue the drillAttacker reacts to defender and attempts to score"},{"linkHref":"drills/Rugby/Agility-Running-Skills/cross-over-running.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r400008","pracTitle":"cross over running","pracDescription":"5 x 5m grid, size can vary according to ability.Player at the front of each queue starts with a ball, runs diagonally across square and gives a pop pass to the player at the front of the oppoisite queue."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Fast-Feet-Drill.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r31003","pracTitle":"Fast Feet Drill","pracDescription":"The ball carrier from each end runs out and has to side step left and right through the cones to the end where the ball is passed to the next player.First team to get all players back to original start position wins."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Fast-Feet-Drill.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r31007","pracTitle":"Fast Feet Drill","pracDescription":"The ball carrier from each team runs out to the cone and runs backwards on the return before passing to the next playerFirst team to get all players back to original start position wins."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Fast-Footwork.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r902021","pracTitle":"Fast Footwork","pracDescription":"Setup as shown.2 groups with one ball per group.The first players in each group sprint to the second blue cone then quickly back step to the first. Then they sprint to the third, back step to the second,, then sprint to the fourth where they side step to the next cone. At that cone, they sprint forwards to the next cone then side step to the last cone which they turn around and sprint back to the start and pass the ball to the next player. "},{"linkHref":"drills/Rugby/Agility-Running-Skills/Figure-of-8-between-the-legs-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu3","pracTitle":"Figure of 8 between the legs.","pracDescription":"Knees slightly bent and feetapart.Handle the ball in between the legs in a figure of 8."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Forward-sprints-Backward-sprints-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"Straightline2rfu","pracTitle":"Forward sprints / Backward sprints.","pracDescription":"Set-up drill area as shown.Players line up at the start.All players run forward 20 meters (2 sets of cones) in a tight straight line.Players then run backwards 10 meter (1 set of cones).The players, then run on 20 meter (2 sets of cones), and the drill continues until they reach the end of the cones.Players then sprint back to the start."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Grids-part-5.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r34005","pracTitle":"Grids part 5","pracDescription":"Put a number of cones in the grid.Players have to swerve round them / sidestep them / go to left and right of them. Put two more ball in when competent."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Grids-part-5-(Variation).jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r34005a","pracTitle":"Grids part 5 (Variation)","pracDescription":"Player have to swerve round one cone and give a pass to a support player.Only pass after both players have run around two cones. The receiver should then print straight across the grid and pass to the next player."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Groin-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu17","pracTitle":"Groin stretch.","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Hamstring-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu16","pracTitle":"Hamstring stretch.","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Hip-rotations-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu19","pracTitle":"Hip rotations.","pracDescription":"Standing shoulder width apart, rotate the hips in a clockwise direction.Reverse, and rotate the hips in a anti-clockwise direction."},{"linkHref":"drills/Rugby/Agility-Running-Skills/kick-and-catch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu10","pracTitle":"kick and catch.","pracDescription":"starting on the line, kick (from hands) the ball out 5 meters high into the air.Run out, keeping eyes on the ball and catch the ball before it reaches the ground.Once caught, quickly turn around and run back to starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/kick-and-catch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu9","pracTitle":"kick and catch.","pracDescription":"starting on the line, kick (from hands) the ball out 5 meters high into the air.Run out, keeping eyes on the ball and catch the ball before it reaches the ground.Once caught, quickly turn around and run back to starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Narrow-Wide-Channel.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r602110","pracTitle":"Narrow - Wide Channel","pracDescription":"Groups of 4One ball per groupIn the narrow channel stand one behind the other, once into the big space- fan out."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Neck-stretches-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu26","pracTitle":"Neck stretches.","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Pass-and-run.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"Passrunrfu","pracTitle":"Pass and run","pracDescription":"Set-up a 10 meter grid with a player on each corner.Player 1 starts with the ball.Player 1 passes the ball to player 2 and then quikly moves off their cone and runs to the cone where player 2 is and back to their cone.Plaer 2 then passes to player 3, follows the pass to the position of player 3 and back to their starting positon.The aim is to for the players to be back in their starting positon before the ball returns back."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Press-up.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu30","pracTitle":"Press-up","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Relays.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r33001","pracTitle":"Relays","pracDescription":"1) Run out to line - score a try - run back.(1b) Same - but forward roll on way out!)2) Run out to line - score try - on way back pass ball to next person (then spin pass if they can).3) Run out - dive to score a try - run back (better in long grass or when wet).First team to win 3/4/5 races.Change teams if one team is always coming last!Repeat relay (after coaching) if first relay is not done well enough!Only use relays as warm-ups - not for major part of lesson."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Rolling-the-ball-along-the-ground-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu12","pracTitle":"Rolling the ball along the ground.","pracDescription":"starting on the line, roill the ball out along the ground about 5 meters.Run out, keeping eyes on the ball, step over the ball in a good strong body position and pick up the ball.Turn around and run back to the starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Rolling-the-ball-along-the-ground-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu13","pracTitle":"Rolling the ball along the ground.","pracDescription":"Starting on the line, roill the ball out along the ground about 5 meters.Run out, keeping eyes on the ball, step over the ball in a good strong body position and pick up the ball.Turn around and run back to the starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Running-Angles-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"RunAngles","pracTitle":"Running Angles.","pracDescription":"Player A carries ball forward, B calls for (long or short) ball & negotiates obstacle,& then passes to C who passes to the next group."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Running-from-Depth.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r30006a","pracTitle":"Running from Depth","pracDescription":"No of players: 4 per grid, max. 20. Balls per group: 1.Markers: 4Grid size: 10x10.4 players line up behind each other. Front player holds ball. On front players' command the other players fan out to receive a pass. Support players must get onto a straight running line.Last player scores a try."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Shoulder-rotations-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu21","pracTitle":"Shoulder rotations.","pracDescription":"Slowly rotate the shoulders backwards.Reverse and rotate the shoulders forwards."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Shoulder-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu23","pracTitle":"Shoulder stretch.","pracDescription":" Raise one arm at shoulder height and pull in front of the body.With the other arm, flex the elbow in font of the other arm.Pull the flexed arm into the body."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Shoulder-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu24","pracTitle":"Shoulder stretch.","pracDescription":"Bring both arms in front of the body.Flex both arms, so that the elbows are tight against the lower chest area.Bring both elbows together and also both hands.Keeping elbows amd hands together, push arms out form the body.Hold for 15 seconds and repete."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Shoulder-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu25","pracTitle":"Shoulder stretch.","pracDescription":"Raise both arms up to shoulder height.Keeping both arms straight, start with arm just forward of shoulders.Bring both arms back behind shoulders as far as possible.Hold for 15 seconds and repete."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Shuttle-run-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu31","pracTitle":"Shuttle run.","pracDescription":"Start lying on the ground (in a down press-up position) run out to the 1st set of cones and then run backwards to the start and do one press-up.Quickly get back up onto feet and run out to the second set of cones, turn around and run back to the start and do one press-up.Quickly get back up on feet and run out to the 3rd set of cones. Turn around and run back to the start, back into the starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Sidestep.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702113","pracTitle":"Sidestep","pracDescription":"Setup as shown in diagramGroups of 3 in 10 x 10m grid.1 Ball per group.Coach to call 'Left' or 'Right' to ensure no collisisons."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Speed-Pass.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r602007","pracTitle":"Speed Pass","pracDescription":"8 in each group.6 in the playing area and 2 outside it.The six in the playing area play a 4 v 2 against each other trying to pass the ball as many times as possible without getting tagged.The two players on the outside pass the ball to each other 25 times at which point both practices stop. The two players change places with players from the other practice."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Spinal-twist-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu20","pracTitle":"Spinal twist.","pracDescription":"Sit with left leg straight, bend the right leg, then cross right leg over left leg. Use your left elbow to push against the right knee. Rotate your upper body to the right pushing with the left hand and arm. Hold for 15 seconds. Repeat on the other side."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Split-Drill-with-Trailer-3.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r400013","pracTitle":"Split Drill with Trailer 3","pracDescription":"Equipment Required: Bump Pads, Balls, Cones.On GO, players A, B & C start running but A & C switch sides behind player C and run around the cones.Player C takes a pop pass from the feeder and drives on in to the contact pad where he turns and looks to pass to either A or B who are crossing back behind him."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Straight-line-drop.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"Straightlinedroprfu","pracTitle":"Straight line drop","pracDescription":"Two lines (1 line working, 1 line resting).The first line moves up 10 meters (2 cones). Upon reaching that cone they drop to the floor and quickly regain to their feet.The line then retreats back 5 meters (1 cone).The line sets in defense with one foot forward.The line is then ready to move up another 10 meters (2 cones) and continues the drill.When the line has reached the last set of cones, the players turn around and sprint back to the start."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Swerve.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702114","pracTitle":"Swerve","pracDescription":"Setup as shown in diagramGroups of 2 in a 10m x 10m grid.1 ball per group."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Switch.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r602100","pracTitle":"Switch","pracDescription":"Groups of 2.1 ball per group.Run straight then change direction at the first cone. Attack the opposite corner and pass to the support runner, before straightening your run to finish."},{"linkHref":"drills/Rugby/Agility-Running-Skills/The-Three-S-Drill-(Speed--Swerve-and-Sidestep).jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702116","pracTitle":"The Three S Drill (Speed, Swerve and Sidestep)","pracDescription":"Coach calls a number, that player acts as a defender. Attacker tries to score without being tagged using one of the three S (Speed, Swerve, and Sidestep)"},{"linkHref":"drills/Rugby/Agility-Running-Skills/Throw-and-catch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu11","pracTitle":"Throw and catch.","pracDescription":"Starting on the line, throw the ball out 5 meters high into the air.Run out, keeping eyes on the ball and catch the ball before it reaches the ground.Once caught, quickly turn around and run back to starting position."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Throwing-ball-between-legs-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu7","pracTitle":"Throwing ball between legs.","pracDescription":""},{"linkHref":"drills/Rugby/Agility-Running-Skills/Throwing-ball-into-air-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu6","pracTitle":"Throwing ball into air.","pracDescription":"Throw the ball straight up into the air above the head.Twist 180o quickly to face in opposite direction and catch the ball."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Tricept-stretch-.jsp","fileType":"3","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"ltadrfu22","pracTitle":"Tricept stretch.","pracDescription":"Raise one arm up in the air and flex the arm back behind the head with the hand resting on the shoulder blade.Hold the elbow with the other hand and pull the elbow benind the head.Hold for 15 seconds and repeate with the other arm."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Truck-and-Trailer.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"r602109","pracTitle":"Truck and Trailer","pracDescription":"Groups of twoone ball per groupFirst player attacks space, the second player supportsPlay in any direction but pass backwards.Roles reverse when the ball has been passedSupport player should be no more than 3m away from the ball carrier at all times."},{"linkHref":"drills/Rugby/Agility-Running-Skills/Union-Jack.jsp","fileType":"0","pracBGColor":"#a0d038","pracSportDir":"viewer/movies/rugby","fileName":"R702128","pracTitle":"Union Jack","pracDescription":"Divide the players so that they are spread equally between 8 points (4 corners of a square, and 4 more at the midpoints. Each ball carrier runs across the square to the opposite point and passes the ball to the next waiting player"}]
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