Session plan
Under 16 rugby training session plan
An under 16 rugby session should run 60 to 90 minutes, usually about 75: a thorough warm-up, catch and pass at pace, a progressive tackle and breakdown block, attacking decisions against defenders, and a conditioned game. Contact technique is coached carefully, not left to chance.
- Length
- 75 minutes
- Players
- 16 to 30 players
- For
- Under 15 and under 16 club or school teams
- Focus
- Tackle and breakdown technique, attacking overloads
- 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 8 min8 min | Warm-up with A-skips | Jog, dynamic mobility, then A-skip passes and two or three build-up runs so players are ready to move fast.A-Skip drill |
| 8 to 18 min10 min | Catch and pass at pace | Pairs run a 15m channel passing to chin height, taking the ball early with hands out, then repeat at near full pace.Catch and Pass at Pace drill |
| 18 to 24 min6 min | Get up off the floor | Contact warm-up in pairs: the bottom player fights to their feet while the top player resists. Never grab the head or neck. Short, sharp efforts.Get Up Off The Floor drill |
| 24 to 36 min12 min | Side-on grid tackle | Tackler in the middle of a 10m grid, attackers crossing diagonally. The next attacker only goes once the tackler is back on their feet. Build from walking to jogging.Side-On Grid Tackle drill |
| 36 to 48 min12 min | First player to the ruck | Two attackers against one defender. The carrier presents long, and the support player wins the race, comes through the gate and drives the tackler past the ball.First Man at the Ruck drill |
| 48 to 58 min10 min | Three on two exit | Three attackers must get out of a box past two defenders using passes only. Rotate the defenders every rep and shrink the box once they are succeeding.Three v Two Exit drill |
| 58 to 72 min14 min | Conditioned game | Opposed game across half a pitch at the contact level your age grade and your session plan allow, with a bonus point for tries scored from an overload. |
| 72 to 75 min3 min | Cool-down | Walk, stretch and a quick review of the two breakdown jobs: present long, and clear the threat. |
| Total | 75 minutes | |
Coaching notes
- Players at this age can handle more intensity, but technique still comes before speed in every contact block.
- In the ruck block, coach the support player's depth: arriving from behind with room to drive is what makes the clear-out work.
- Keep the defender roles honest in the overload games. If the defence is passive, the attackers learn nothing.
- Use the game to check whether the skills from earlier blocks show up under pressure, and coach those moments.
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
- What should an under 16 rugby training session include?
- A proper warm-up, handling at pace, a staged tackle and breakdown block, attacking decisions against defenders and a game. Around 75 minutes covers it without running players into the ground.
- How do I make breakdown training safe for under 16s?
- Teach body height and entry through the gate against bags first, then a passive defender, then live contact at controlled speed. Follow your union's age-grade rules and stop any rep where heads are low or players dive in.
- How long should the contact part of a U16 session be?
- In this plan contact and breakdown work is about 30 minutes, split into short blocks with handling in between. That keeps quality high and fatigue low.
- Should under 16s do fitness work at training?
- Most of it can come from well-run games and drills with little standing around. If you add running, keep it short and at the end, after the skill work.