Objective: track, position and tackle effectively in larger spaces, while maintaining tackle accuracy, confidence and communication.
| Time | Activity |
|---|---|
| 10 min | Mirror Evade |
| 5 min | Dynamic Warm-Up |
| 8 min | Angle & Edge Defence |
| 8 min | Corner & 2v2 Stations Swap |
| 12 min | Edge Defence Game |
| 12 min | Touch Rugby Plus (+ up to 5 min buffer) |
Timing: planned to 55 minutes with a 5-minute buffer built in for the 60-minute slot — use it to stretch Touch Rugby Plus if the session's running to time, or absorb it elsewhere if you're running late.
Mirror Evade
Goal: develop tracking, reaction speed, balance and defensive footwork before a ball's even involved.
Pairs in a 10m × 10m square. Attacker moves freely, defender mirrors and tries to stay square throughout. Swap roles every 30 seconds.
Coaching point: eyes on hips, stay square, small quick steps, react — don't guess.
Movement channel
High knees, heel flicks, walking lunges, open gate, close gate, side shuffle, accelerations. Tall posture, active arms, balance, quality movement.
Angle & Edge Defence
Goal: develop recovery angles first, then apply them directly to defending the outside edge — one channel, one continuous drill.
15m × 5m channel, defender starts behind the attacker. Start as Tracking Angles: attacker tries to score, defender recovers and works inside-out to close the space, touch only. After a few reps, narrow the channel to 10m × 8m and it becomes the Cover Tackle Drill: attacker attacks the outside space, defender protects the edge and attempts the tackle. Swap roles frequently throughout.
Coaching point: run inside-out, cut off space, protect the inside shoulder, eyes on hips, be patient. Watch for following the attacker instead of taking away their space.
Corner & 2v2 Stations Swap
Goal: run the 1v1 corner work and the 2v2 communication work as two simultaneous stations. Split the squad in half, 4 minutes per station, then swap.
Station 1 — Corner Flag Competition (1v1): 10m × 10m channel with a corner scoring zone. Attacker tries to score in the corner, defender protects it; rotate and keep individual scores. Station 2 — 2v2 Live Defence: 15m × 10m channel, 2 attackers vs 2 defenders. Defenders talk constantly and work together to stop the attack.
Coaching point: use the touchline as an extra defender, stay inside the attacker, track before tackling (Station 1) — talk early, stay connected, trust your teammate (Station 2).
Edge Defence Game
25m × 20m pitch, two separate 4v4 games. Attack: attack space, support the ball carrier, maintain width. Defence: track, protect the edges, communicate, stay connected.
Touch Rugby Plus
Standard touch rugby with bonus points for great communication, tracking, teamwork and defensive organisation. This is the flex block: let it run the full 17 minutes if the session's on schedule, or cut to 12 if you're behind.
Scoring
- Try = 5
- Defensive Stop = 2
- Force Into Touch = 2
- Great Communication = 1
Equipment checklist
- 30 cones
- 8–10 rugby balls
- 4 tackle shields
- 2 tackle bags
- Bibs, water, first aid kit