Active Rugby Hubs: At Home Workout, Week 7

Thu, May 28, 2020, 2:02 AM
Rugby Australia
by Rugby Australia
Grace Hamilton working hard at training. Photo: Rugby AU Media/Stuart Walmsley
Grace Hamilton working hard at training. Photo: Rugby AU Media/Stuart Walmsley

Welcome to week seven of the Active Rugby Hubs Home Workouts.

Week one workout here.

Week two workout here.

Week three workout here.

Week four workout here.

Week five workout here.

Week six workout here.

1. WARM UP - Two Rounds (5 minutes)


1.a 3 x 10m Retreating diagonal shuffles

 1.b 8 x Run, step and stick

 1.c 3 x 15m Partner mirroring

2. MAIN WORKOUT - Two Rounds (20 minutes)

2.a 3 x 60sec Ball familiarisation 

Beginner - Three reps of 30 seconds

Advanced - Can pass the ball to another player or score try at any time through the activity. It's important that players have good awareness of what is going on, this includes not passing to a player who hasn’t called for the ball or isn’t watching.

2.b 10 x Ball runner in pairs

Chaser to keep safe distance of 1.5 metres.

 Beginners - Shorter pass range and shorter sprint to 5m

Advanced - Longer distance to sprint, up to 10m

2.c 12 x Forward bound into squat 

Beginner - Forward bound only

Advanced - Jump squat instead of stationary squat

2.d 12 x Push up with rotation

Beginner - Regular pushups

Advanced - Add light weight in each hand

2.e 10 x Alternating lunges into 10m sprint

Four lunges per rep before sprint.

Beginner - Lunges only, no sprint

Advanced -Extend sprint distance to 20m

2.f 10 x Footy flags

Beginner - Less distance required to score try

Advanced - Player can kick ahead, regather and score try

2.g 10 x 10sec Reverse bridge

Beginner - Reduce reps to six

Advanced - Increase rep time to 15 seconds

3. FINISHER - One Set (5 minutes)

3.a 6 x 10sec Body hold

Beginner - Start in higher position

Advanced - Drop hip height down

 3.b 6 x 20sec Static bear crawl position, no partner

Beginner - Hold shape for 10 seconds per rep

Advanced - Hold shape for 30 seconds per rep

 3.c 6 x 10m Bear crawl

Beginner - Crawl for only 5m, maintaining form

Advanced - Slow each crawl right down so each rep takes twice as long, maintaining shape