Perfect position for max power

LOGIN

Subscribe today to access over 2000+ drills, 350+ ready made practice plans, and more.

A strong body position at the contact situation allows the player to exert the “maximum shove”. The principles remain the same for scrums, rucks or mauls. This session concentrates on the moments just before contact, highlighting the need to be in position quickly and efficiently.

Warm up time: 7-10
Session time: 5-10
Development time: 10-15
Game time: 15-20
Warm down time: 7-10

What to think about

How near to the contact situation should players get before bending? It is better to bend early to avoid being too high before the contact situation. Sometimes players can touch both hands on the ground, which helps them “square up.” However, the player needs to be balanced so he can react to the changing contact situation in front of him. How quickly should a player approach the contact situation? Avoid long run-ups to the contact situation in training because this rarely happens in the game. Players are better off slowing down and using leg drive from a strong position to create go-forward at the contact. It is better to be accurate rather than quick.

set-up

From a standing position, feet at shoulder-width apart, bend at the hips first and then the knees. Do not look up by adjusting your neck.
Going into contact drive-in with the shoulder and use short steps.

What you get your players to do

Split your players into pairs, one to coach, the other to perform. One player stands up straight and relaxes. He bends at the hips, then knees, so he is on the balls of his feet, with his back straight. The other player checks his posture. They swap and repeat. They then walk 5m and back get into position before running 5m and repeating. Check for accurate posture and shape at all stages.

Correct body positions - The player stands straight, neck neutral. He bends at the hips, then the knees.

Development

Three pairs work at each station. One pair holds tackle tubes about 2m apart, another stands at the sides of a box. T he third pair do the work: one stands in the middle of the pads and drives into each one, the other runs up and down the box, passing the ball to the static players. After six hits the players swap over while passers work for 30 seconds before changing.

Max shove in contact - each pair works for 30s. One player hits alternate bags 6 times, the other passes. They then swap. 2 simultaneous activities:- 1. Keeps mind alert by switching from ball skill to physical test. 2. Replicates game situation. 3. Decision-making becomes harder due to tiredness,

Game situation

In a new box, put 4 attackers in the middle, with 3 defenders at each end. Place a ball in each half. The attackers try to score at one end. The defenders can only move once the ball is picked up. The attackers fail if they lose the ball or the attack stops going forward for more than three seconds. They then have to attack the other way. Stop after a minute and swap the players around.

Maximum shove game - 4 players attack 3 defenders. They attack one way, then the other if they score a try or fail.

What to call out

“Keep your head neutral, so your neck is neither stretched forward or back”
“Don’t bend your knees before the hips”
“Focus on making contact with your shoulder”

Dan Cottrell

Dan is a practising RFU Level 3 coach and coach educator. He coaches with the Bristol Bears DPP programme, is head coach of Bristol Schools U18s and the Rugby Performance coach for Bristol Grammar School.

He was head coach of Swansea Schools U15, Young Ospreys Academy, assistant coach with the Wales Women's Team for the 2010 World Cup, director of rugby for Cranleigh School, Surrey. He played for Bath, Bristol, Esher and Clifton, South West division, Gloucestershire and Surrey.

Editor's Picks

Wicked warm-ups

Being authentic, player relationships and 'why?'

Challenging players of differing abilities

Behind the scenes with: England U18s

Saracens Academy: Behind the scenes with the Wolfpack

Practice Plans

Go forward from the lineout

The session looks at running and support lines from the back of the lineout. There is a run up of around 10-15m for the ball carrier before ...

Long pass plays

Develop long passing for specific plays. This session works on running lines and timing as well as improving accuracy of passing in match-...

Four-man contact pods

This session works on players taking the ball into contact in groups of four. This is most likely in a game when you know the opposition is ...

Increase your options for 10

The fly half (10) has a controlling position to launch his team away from the opposition and into open spaces. He needs to be comfortable ...

Newsletter Sign Up

Join over 75k coaches that are saving time searching for fresh coaching ideas with our free email newsletter: ✔ New drills ✔ New games ✔ New warm-ups. Delivered direct to your email inbox

Protect if outnumbered

Retain possession in a two-man tackle. Support players stop opponents using a choke tackle to hold up the ball carrier and create a maul.

Quick Coach: Fend and pass

The ball carrier uses a strong fend to create space and time to pass the ball to their supporting player, while the defender aims to ...

Quick Coach: Wrestlemania

Two players wrestle with the ball until they go over one of the lines – then it’s a battle to win the ball on the ground.

Defend in threes and fours

Build a defence ethic in this activity. Players will have to cover narrow and wide spaces, improving their tackling and communication.

Coaches Testimonials

Gerald Kearney, Downtown Las Vegas Soccer Club

"I have been coaching competitive soccer for over 20 years in Las Vegas. I feel like you are my personal club director. My players and myself have learned a lot from your sessions. The exercises from Soccer Coach Weekly are easy to understand and implement. I never run out of ideas and there is always an exercise for whatever problem we need to fix. Thank you!"

Paul Butler, Florida, USA

"First and foremost, Soccer Coach Weekly is truly unique and exceptional for its clarity and for explaining the "why?", in addition to the "how?". Soccer Coach Weekly is also professionally managed - any issues, which are infrequent, are resolved in an expedient and courteous manner. I place Soccer Coach Weekly at the top of my recommendation list for any new or seasoned coach of the beautiful game."

Rick Shields, Springboro, USA

"I coach both young club players as well as players at the High School level and both genders. The talent range is wide at times, however with the use of Soccer Coach Weekly I am able to apply the information to all talent levels and player ages and make the session fun and challenging for all players. It has helped spark me at times when I am at a loss for what to do at the next training session or offers a different approach to a current problem."

Tony Green, Pierrefonds Titans, Quebec, Canada

"My team and myself are truly enjoying the Soccer Coach Weekly downloads. Pierrefonds Titans are a great group of U16 Females who compete in the Lac St-Louis Association of Montreal, Quebec, Canada."

Be a more effective, more successful rugby coach

In a recent survey 89% of subscribers said Rugby Coach Weekly makes them more confident, 91% said Rugby Coach Weekly makes them a more effective coach and 93% said Rugby Coach Weekly makes them more inspired.

SUBSCRIBE

Get Weekly Inspiration

All the latest techniques and approaches

Rugby Coach Weekly offers proven and easy to use rugby drills, coaching sessions, practice plans, small-sided games, warm-ups, training tips and advice.

We've been at the cutting edge of rugby coaching since we launched in 2005, creating resources for the grassroots youth coach, following best practice from around the world and insights from the professional game.