Agility footwork

Speed and agility is vital for rugby players to stand up to the vigours of a match or training session. You can combine fitness drills with your coaching sessions to give your players an all-round rugby education.
You will find that if you keep your players fit with speed and agility skills they will be much more likely to benefit from tackling sessions because they will have the power and energy to make them work.

Here's a good exercise for speed and agility.

* Place 2 markers 10m apart to form a line. Stand facing across the line.

* Rotate the lower body to put one foot over the line the other behind it.

* In a small jumping action, repeatedly switch the stance by rotating the lower body to place the other foot over the line.

* Jump and rotate as fast as possible.

* Move slowly sidewards, towards the far marker.

* Make contact with the ground on the balls of the feet.

Repeat 5 times, with a 90 second rest between repetitions.

Footwork - 3-step sidestep

The "3-step sidestep" allows the ball carrier to "fix" a
defender and then attack the side of that defender.

Set out some cones in the zig-zag pattern (picture)

Players run at the first cone and step off the left foot to the second cone, where they step off the right foot to the third cone, where they step off the left foot to the fourth cone, where they straighten up and accelerate.

Start off slowly until your players get used to the foot positions.

As the players get more competent, increase the speed at which they approach the first cone, then remove the cones altogether.

Finally add a defender who can gradually increase the pressure he puts on the ball carrier.

Make sure the players practise stepping in both directions. Once they have mastered the skill, ensure they practise with a ball in their hands.