Wicked warm-ups

game 1 – chaos

15 seconds of running without bumping into anyone – or else players have to stand still

Since not all players arrive at training at the same time, and some will drift in just after the start time, you need to have an activity with few rules, that arriving players can join quickly with little explanation. So, play this – it has only three rules.

Put all the players (if 16 or less) inside a 20m square – increase the box size as other players arrive. Shout "Chaos!", and they have to run around as fast as they can for 15 seconds.

Rule 1: Players are not allowed to touch or bump into anyone. If they do, both have to stand still. Shout "Stop!" after 15 seconds.

Rule 2: Repeat, but the standing players aim to touch players who are running around. See who is left at the end. They are the winners.

Rule 3: Any player you see who is not running fast is counted as touched as well.

game 2 – chain tag

Defenders work in pairs or threes to stop attackers, within a set number of touches

In a 20m square, split the players into teams of no more than eight. If you have more than 16 players, create two games.

One team has the ball and starts on its own try line. The other team, starting on the halfway line, ’chain’ together by holding wrists in twos and threes, or making sure there is no gap between them.

The attacking team aims to score at the far end, within a set number of touches, decided by you. If they are touched, the ball carrier puts the ball on the ground and another player passes it. 

The chains must retreat 2m after a touch. If a chain breaks, the attack gets an extra touch. 

If there is a turnover, give each team 10 seconds to get ready. This improves teamwork, communication and decision-making skills, and increases their heart rates.

game 3 – Ball down, ball up, ball pass

Become more rugby specific, with this four-player activity.

Player 1 runs out 2m, goes to ground and places the ball. Player 2 picks it up and passes to player 3 – they then pass to player 4, who goes to ground. Player 1 regathers the ball and the drill is repeated. 

Run this for 20 metres, then turn and come back. Concentrate only on two coaching points, which could be good placement, or hands out to receive a pass. 

Run this for two or three minutes. Make it part of your normal warm-up routine, so players are used to this exercise every week.

You can add in extra skills, like ball placement or pops off the ground. Eventually, the player who places the ball can become a tackler, and then you are adding in contact.