Session plan
Under 14 rugby training session plan
An under 14 rugby session should run about 75 minutes and build from unopposed handling to opposed decisions, then a staged tackle and contact block, then a game. At this age technique and game understanding come first, with contact added one step at a time.
- Length
- 75 minutes
- Players
- 14 to 26 players
- For
- Under 13 and under 14 club or school teams
- Focus
- Handling on the move, attacking decisions and tackle technique
- Equipment
- One ball per two players, Cones, Bibs, Tackle bags or hit shields
The session, block by block
| Time | Block | What to do |
|---|---|---|
| 0 to 10 min10 min | Warm-up and A-march | Easy jog, mobility for hips and shoulders, then A-march passes to teach tall posture and knee drive before any running at speed.A-March drill |
| 10 to 20 min10 min | Moving pair pass | Pairs run around a 15m grid passing continuously, swapping sides so everyone catches and passes off both hands.Moving Pair Pass drill |
| 20 to 32 min12 min | Opposed two on one | Feeder, two attackers and one defender in a 10m grid. The carrier runs straight to fix the defender, then passes or goes. Change the start positions every rep.Opposed Two v One drill |
| 32 to 40 min8 min | Tackle preparation shadow | No contact: players close with small steps, drop their height late and plant the lead foot close, holding a strong, loaded position with head up.Tackle Preparation Shadow Ladder drill |
| 40 to 52 min12 min | Kneeling tackle progression | Tackler on their knees, attacker 2m away. Side-on and front-on tackles off both shoulders, head behind or to the side of the attacker. Only move to the attacker walking when the group is ready.Kneeling Tackle Progression drill |
| 52 to 60 min8 min | Ball carry into contact | Carry at about 60 percent into a held bag, take a short power step, lower through the hips not the neck, and finish by staying up or placing the ball long.Ball Carry into Contact drill |
| 60 to 72 min12 min | Conditioned game | Touch rugby across half a pitch. Every touch means the carrier goes to ground and places the ball, and the next attacker must pass from the base. Rewards support and quick ball. |
| 72 to 75 min3 min | Cool-down | Walk and stretch. Ask one player to explain how to fix a defender in a two on one. |
| Total | 75 minutes | |
Coaching notes
- Growth spurts vary hugely at this age. Group contact work by size and experience, and keep an eye on the smaller players' confidence.
- Hold each tackle stage for at least a couple of sessions before progressing. Rushing to full speed is how bad habits and injuries start.
- Practise both shoulders equally in every tackle and carry block.
- Keep the opposed blocks competitive with a simple score. It sharpens decisions more than extra reps of an unopposed drill.
Safety
- Follow your union's age-grade rules for contact, scrums and line-outs. They decide what this age group is allowed to do.
- Warm up properly before any contact, and only move a group to the next contact stage when they are doing the current one well.
- Pair players by size, strength and experience for contact work, not by friendship groups.
- Know the signs of concussion and stop any player you are worried about. If in doubt, sit them out, and follow your union's return-to-play guidance.
- Have a first aid kit, water and someone with current first aid training at every session.
Questions coaches ask
- How much contact should under 14s do at training?
- Enough to learn technique safely, built in stages from kneeling to walking to jogging. Follow your union's age-grade rules and keep full-speed live contact short and supervised.
- What is the best way to teach tackling to under 14s?
- Start with footwork and body position with no contact, then kneeling tackles, and only then a moving attacker at walking pace. Head behind or beside the ball carrier, never in front.
- How often should under 14s train?
- Most club teams train once or twice a week alongside a weekend game. Two well-planned sessions beat three rushed ones.
- Should under 14s play position-specific drills?
- A little, but keep most of the session for skills every player needs. Players at this age often change positions as they grow.