Objective: win collisions as both ball carrier and defender, through strong body position, leg drive and confidence in contact.
| Time | Activity |
|---|---|
| 10 min | Sumo Rugby |
| 5 min | Dynamic Warm-Up |
| 8 min | Shield Contact Block |
| 8 min | Corridor Contest Block |
| 12 min | Gainline Rugby |
| 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.
Sumo Rugby
Goal: develop balance, body position, contact confidence and a competitive mindset before any ball carrying.
5m × 5m square, pairs, hands on each other's shoulders. On "go," each player tries to move their opponent outside the square. Rotate partners regularly.
Coaching point: low body position, wide base, active feet, stay balanced — move your opponent with footwork, not just a shove.
Movement channel
Squat walks, bear crawls, walking lunges, side shuffles, accelerations down a 20m channel. Strong posture, core engagement, balance, movement quality.
Shield Contact Block
Goal: build leg drive in a relay format, then apply it directly as a ball carrier against the same shields.
Start as the Leg Drive Relay: teams relay through a shield station, start 3m out, accelerate into contact, drive the shield through a 5m marked zone, return to the team, next player goes. After a few rounds, switch to the Ball Carrier Challenge on the same shields: carrier accelerates into contact, maintains body position, drives beyond the collision point for maximum distance.
Coaching point: low body height, short powerful steps, keep feet moving, drive continuously, strong ball security, eyes forward.
Corridor Contest Block
Goal: build teamwork in a 2-on-1 tackle, then go 1-on-1 for repeated, resilient collision efforts.
Start as the Double Tackle Competition: 8m channel, one attacker vs two defenders. Attacker runs the channel; defenders communicate and tackle together to stop the momentum. After a few reps, drop to one defender and it becomes the Contact Corridor: 15m × 3m corridor, ball carrier vs defender contesting the collision. Reset and repeat, rotating positions regularly throughout.
Coaching point: communicate early, work together, drive the feet, finish the tackle, stay low, recover quickly, compete every repetition.
Gainline Rugby
25m × 20m pitch, two separate 4v4 games. Attack: carry positively, attack space, support the ball carrier. Defence: stop momentum, communicate, win collisions, reload quickly.
Touch Rugby Plus
Standard touch rugby with bonus points for positive carries, great support lines, communication and outstanding effort. 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
- Gainline Won = 2
- Dominant Carry = 1
- Dominant Tackle = 1
Equipment checklist
- 30 cones
- 8–10 rugby balls
- 4 tackle shields
- 2 tackle bags
- Bibs, water, first aid kit