Ruck warm-up drill

Set up

Players are in pairs and in plenty of space. Split into groups of fours, each with a ruck pad and a pole.

What you get your players to do

“Slaps”





Players hold their partner’s right wrist with their left hand - then vice versa. Keeping their feet still and just using their upper body and arms, players have to slap their partner on the knees .

“Turtle Turn”



One player is on all fours while the other stands. The standing player has to get underneath the player on the ground and flip him on to his back. The player on the ground has to try to hold his position.

“Low to High”



One player holds a ruck pad just off the ground. The second player holds the pole about 1m in front of the pad and about 1m off the ground. The remaining two players take it in turns to work. One starts on his back about 2m from the pad. He gets up runs under the pole and drives the pad back. Then the second player goes. Players have three turns.

Look for

Players controlling their balance and maintaining good technique. Players being dynamic and using their legs to generate drive. Players hitting low and maintaining a strong body position and balance.

Development

Players start standing and have to crouch low to get under the pole. As players duck under the pole, get the bag moved left or right – the player now has to adjust his footwork.

Notes

Emphasise being low, balanced and dynamic throughout the warm-up. Encourage players to be aggressive when rucking. If they are aggressive in training it will transfer on to the pitch.