Cliff edge fitness game

Sharpen minds and bodies by reducing defensive numbers and replacing entire attacks when things go wrong - and do it all at an intense pace.

This recreates the pressure of the final minutes of a match with non-stop defence and attack. It improves physical fitness and sharpens the discipline required to attack and defend well.

1. In a 20m square, split into three teams of equal numbers. Spread the forwards and backs evenly among each team.

1. Team 1 lines up against team 2. Team 3 waits outside the square doing press-ups or sit-ups – they are replacement attackers.

1. Team 1 aims to score while team 2 defends. A defensive error sees a nominated defender lap the square twice (“instant sin bin”) before re-entering from behind their tryline. This increases the attacking team’s chances and makes the defence work harder (see picture 2).
2. Attacking errors resulting in a scrum, lineout, penalty or free kick - or the defenders winning the ball - see the attacking team replaced. 
3. Defenders do not become attackers if they win the ball but defend against the other team. Swap attackers if there is no change after two minutes.
4. Run defenders for five minutes at a time then change.
5. Played at the end of a session when tired, all teams should be looking to maintain the five principles of rugby.