Ball-in-Play Passage Runs

Setup

The full pitch and a ball carried in two hands, using the markings as your turning points. No cones needed.

How to run it

1. Rugby's average ball-in-play passage lasts about 30 seconds and the worst case runs to around two and a half minutes, so this trains that shape directly.
2. Carry the ball and run continuously for 30 seconds at high intensity, mixing sprints, hard changes of direction on the lines, and a get-up off the ground every few efforts.
3. Then rest by your position: forwards work to rest at 1:4, so 30 seconds of work earns 2 minutes, while backs sit at 1:6 and earn 3 minutes.
4. Do 8 to 12 passages.
5. Progress by lengthening the passages towards two and a half minutes, or by shortening the rest, but never both at once.