Rugby drills
Rugby agility drills
Rugby agility drills train hard braking, turns, cuts and curved running, then reactive agility where players respond to a real opponent instead of a set pattern. Keep the reps short and the quality high.
- Drills
- 9
- Time each
- 12 to 20 minutes
- Group
- Speed and agility
All 9 agility drills
- 5-0-5 TurnDevelop the 180-degree turn off one foot used chasing kicks and retreating to reload.
- 3-Cone L-DrillCombine hard stops, tight turns and a curved weaving run in one sequence.
- Pro Agility ShuttleTrain repeated hard braking and re-acceleration off both feet over short distances.
- Run and CutBuild the 45-degree cutting step that beats a defender, in the safest possible knee position.
- Accelerate-Decelerate RunwayTrain hard braking, which loads the body more than sprinting and underpins every change of direction.
- Curved Sprint ArcDevelop speed on a curved running line, which is how most attacking lines are actually run.
- Box DrillTrain switching between sprinting, shuffling and backpedalling without standing up in between.
- Mirror DrillTrain genuine reactive agility by making you respond to a real player instead of a set pattern.
- Run to DaylightTrain reading a defender late and cutting decisively into the gap at full speed.