Rugby skill drills

Matters most for: Scrum-half, Fly-half, Centre

Setup: A wall and a rugby ball, 4–6m back.

1. 1. Pass flat and hard off the left hand for 30 seconds, then the right.
2. 2. Hands finish pointing at the target every time.
3. 3. Catch early with fingers spread, pass without a wind-up.

Volume: 6 × 30 seconds each hand

Coaching point: Push the ball, don't throw it. The follow-through is the accuracy.

Make it harder: Step across as you pass so it's off-balance, like a real game.

Matters most for: Scrum-half, Fly-half

Setup: 15–20m of space, a partner or a target.

1. 1. Sweep the ball from the ground with both hands, no backlift.
2. 2. Rotate hips and shoulders through the pass.
3. 3. Finish with the top hand across your body.

Volume: 5 × 12 each side

Coaching point: Power comes from the hips, not the arms. Feet set before the sweep.

Make it harder: Add distance, then pass off one step, then off the deck under pressure.

Matters most for: Prop, Hooker, Lock, Flanker, No. 8, Centre

Setup: A tackle bag or shield and a partner to hold it.

1. 1. Approach in a low, balanced stance — chest over toes.
2. 2. Cheek to cheek: head to the side, never across the front.
3. 3. Wrap both arms, drive with the legs, finish on top.

Volume: 5 × 8 each shoulder

Coaching point: Eyes open, head behind. Every safe tackle starts with head position.

Make it harder: Add a moving bag carrier, then a light live carry.

Matters most for: Flanker, No. 8, Prop, Hooker

Setup: A ball on the ground, a shield holder over it.

1. 1. Approach low, take the last step short and wide.
2. 2. Hit through the sternum with a leg drive, not a shoulder barge.
3. 3. Stay on your feet past the ball.

Volume: 6 × 6 arrivals

Coaching point: Lowest man wins. If you're standing tall you're a passenger.

Make it harder: Add a second defender so you have to pick which threat to clear.

Matters most for: Prop, Hooker, Lock

Setup: A scrum machine or a strong partner with a shield.

1. 1. Set with a flat back, hips below shoulders, shins vertical.
2. 2. Bind tight, then drive on the call through the heels.
3. 3. Hold the shape for 5 seconds — the position is the skill.

Volume: 6 × 5-second drives

Coaching point: Spine in line, chin off the chest. A bent back in a scrum is how necks get hurt.

Make it harder: Add a delayed call so you have to hold the set position longer.

Matters most for: Fly-half, Full-back, Scrum-half

Setup: A pitch with touchlines, several balls.

1. 1. Kick to find touch from varying positions and angles.
2. 2. Alternate spiral and end-over-end.
3. 3. Call your target before each kick and score yourself.

Volume: 4 × 10 kicks

Coaching point: Ball drop is everything — hold it out and let it fall, don't throw it down.

Make it harder: Kick under fatigue, or with a chaser closing you down.

Matters most for: Fly-half, Wing, Full-back

Setup: Open pitch, a few balls.

1. 1. Put up a contestable kick — height over distance.
2. 2. Chase hard and compete for it at the top of your jump.
3. 3. Land safely, on your feet, ball secured.

Volume: 8 kick-and-chases

Coaching point: Hang time buys your chasers metres. A flat kick is just giving them the ball.

Make it harder: Add a competitor jumping against you.

Setup: 20m channel, a ball, a partner.

1. 1. Sprint 20m, then immediately catch and pass 10 times.
2. 2. Hands out early — no chest catches.
3. 3. Repeat without full recovery.

Volume: 6 rounds, 45s rest

Coaching point: Skills fail before legs do. Practise them tired or you've only practised the easy version.

Make it harder: Add a defender, or make every pass off the weaker hand.

Matters most for: Centre, No. 8, Flanker, Wing

Setup: A tackle shield, a partner running a support line.

1. 1. Carry into the shield, stay square and keep your feet driving.
2. 2. Free one arm and pop the ball up to the support runner.
3. 3. Support runner takes it at pace, not standing still.

Volume: 5 × 8 carries

Coaching point: Win the contact first. An offload from a losing position is just a turnover with extra steps.

Make it harder: Two defenders, so the offload has to be late.

Matters most for: Hooker

Setup: A target at jumping height — a post marking or a partner.

1. 1. Same stance and grip every throw; consistency beats power.
2. 2. Throw flat and fast to the target, following through at it.
3. 3. Call the number before each throw so you're practising under a decision.

Volume: 5 × 12 throws to varied targets

Coaching point: Feet and hips set the line. If your throw drifts, look at your feet before your hands.

Make it harder: Throw after a sprint, so you're doing it with a raised heart rate.