Session plan
Rugby captain's run plan
A captain's run is a short, light session the day before a game, usually 30 to 40 minutes, run mostly by the players. It should leave everyone sharp and clear on the plan: a light warm-up, quick handling, line-out calls, restarts and an unopposed run-through, with no contact and no hard running.
- Length
- 35 minutes
- Players
- The match-day squad
- For
- Senior, under 18 and school teams the day before a game
- Focus
- Sharpness, calls and confidence
- Equipment
- Balls, Cones, Kicking tee
The session, block by block
| Time | Block | What to do |
|---|---|---|
| 0 to 6 min6 min | Light warm-up and A-march | Easy jog, mobility and A-march passes. Nothing that leaves players tired.A-March drill |
| 6 to 12 min6 min | Catch and pass at pace | Short channels, hands out early, pass to chin height. Quality over volume: stop while it looks sharp.Catch and Pass at Pace drill |
| 12 to 20 min8 min | Line-out calls walk-through | Forwards run through the calls for the game at walking or jogging pace, with the decoy moving as well as the live pod. Backs walk through their set-piece plays alongside.Lineout Pod Movement drill |
| 20 to 25 min5 min | Restarts and exits | A few kick-offs and receipts, and the exit plan from your own 22. Everyone knows where they stand. |
| 25 to 32 min7 min | Unopposed team run | The starting team runs three or four phases from set piece, unopposed, using the calls for the game. Finish with a clean try. |
| 32 to 35 min3 min | Short build-ups | Two or three relaxed build-up runs to near full pace, with full walk-back recovery. Then done. |
| Total | 35 minutes | |
Coaching notes
- Let the captain and senior players run it. The coach's job is to keep time and stay quiet.
- Finish on a good rep and finish on time. A captain's run that drags on does more harm than good.
- Goal kickers can do a few kicks from their usual spots afterwards, but keep it short.
- Use the last minute to confirm meeting times and any final messages.
Safety
- No contact and no hard conditioning the day before a game.
- Check in with any player carrying a knock and keep them out of anything that aggravates it.
- Keep water and a first aid kit on hand, as at any session.
Questions coaches ask
- What is a captain's run in rugby?
- A short, light training session the day before a game, traditionally run by the captain rather than the coach. It is about sharpness and clarity, not fitness.
- How long should a captain's run be?
- Usually 30 to 40 minutes. Long enough to run the calls and feel sharp, short enough that nobody is tired the next day.
- Should there be contact in a captain's run?
- No. Keep it non-contact so players arrive at the game fresh and nobody picks up a knock the day before.
- What if we can't train the day before the game?
- Run the same session at the end of your last training of the week, or as a 15 minute walk-through before the warm-up on game day.