I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

LTPD Pathway
Functional Screening
Anatomical Adaptation
Game Demands
Conditioning for Rugby
Periodisation in Rugby

Additional game-related conditioning drills

Out and back drill

In this drill, there are three parts:

  • In part 1, the player starts at cone B, they run backwards for 10 metres to cone A, and then sprints forwards 20 metres to cone C. At cone C, they spin and run backwards 10 metres to cone D and finishes by sprinting forwards 20 metres to cone B. There are 10 metres between the cones.
  • In part 2, the player starts on the side line. They accelerate forwards to the 5 metre line and then decelerates rapidly and back peddles to the side line, then accelerates forwards to the midway line.
  • In part 3, the player starts on the side line sprints to the 15 metres line then back peddles to the 5 metre line and then sprints to the far 15 metre line. The player jogs back to the side line.
Video 36

Watch the drill as an animation below.

Animation 3