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Alcatraz: Jail Break, Warm Up Rugby

 
 

Description

    This is a great warm-up for defensive and evasion sessions, or it might even be a warm-up that helps you reinforce coaching points made during a previous session. The best bit is that it's fun and relevant to all ages. If you're coaching tag rugby, change the warm-up exercise from contact to tags.

    One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle. The circle in this case is marked out using blue cones, but you can use whatever colour you like.

    When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones). The size of the square and distance from the circle is a suggestion, play with it a little and let us know your variations!

    The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

Coaching Points

    Focus on just two or three each time - and set those points as targets with your players.

    Don't be afraid to start this warm-up at walking pace. just so that all the players know what they are doing before you move on.

    • Tacklers: Possibly focus on tracking, foot and body position, arms out and big shoulder, drive in with the shoulder, decide on what tackle to use, the head must be in a safe position, ring of steel, cheek 2 cheek, drive with legs, foot speed approaching the tackle, and following the tackle is the defender in a position to compete for the ball?
    • Attackers: Side step, hitting space, attacking the weak shoulder, running at pace - but also varying foot speed, if tackled: look to take contact on your terms and follow with a decision on ball presentation or offload.

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