How a scrum-half should train

Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

Power clean

Trains rate of force development — raw explosive power.

Tackle technique

Safe, dominant tackling technique — the core rugby skill.

Hill sprints

Low-impact way to build sprint power and drive mechanics.

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.

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.

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.

Setup: A ball and two cones 2m apart.

1. 1. Ball on the floor between the cones. Approach, pick it up with a flat back and both hands.
2. 2. Drive two hard steps forward, low, ball tucked to the outside arm.
3. 3. Go to ground, present, get up and repeat from the other side.

Volume: 4 × 6 picks, alternating sides

Coaching point: Pick and GO in one movement. The pause between picking up and driving is where the defence gets set.

Make it harder: Add a weighted vest, or make the last two of each set a full carry to the ground with a presentation.

Setup: A ball and five cones over 20m.

1. 1. Run at each cone, sink your hips and step hard off the outside foot.
2. 2. Accelerate for three steps out of every step before setting up the next.
3. 3. Alternate the direction at each cone.

Volume: 6 runs of 5 cones

Coaching point: The acceleration out is the point. A pretty step you jog away from beats nobody.

Make it harder: Do it at full pace with a defender shadowing, or add a catch before the first cone.

Setup: A ball, a wall or target, and a marked spot on the floor.

1. 1. Ball on the floor. Step past it so your back foot is level with it.
2. 2. Sweep it away in one movement, no lift and no backswing, driving off the back leg.
3. 3. Hit the same target every time, then turn round and do the other side.

Volume: 5 × 10 passes each side

Coaching point: No pick-up. The ball should leave the ground on its way to the target, not on its way to your hands.

Make it harder: Move the target further out, or take one step to the ball first so you are moving when you arrive.