How a wing should train

Flying 20m sprints

Develops top-end speed with a rolling run-in to stay relaxed.

Vertical jump

Directly trains your standing vertical leap.

Barbell bench press

Upper-body pressing strength for contact and throwing sports.

Stride-outs

Primes fast running mechanics without the strain of all-out sprints.

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.

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: A ball and a patch of grass.

1. 1. From standing, fall to the ground as if tackled, landing on your side, not your front.
2. 2. Turn to face your own posts and place the ball at full arm stretch back towards them.
3. 3. Roll away and get to your feet in one movement.

Volume: 3 × 8 presentations, alternating the shoulder you land on

Coaching point: Long arms and a clean roll-away. Presenting short is what turns your carry into their turnover.

Make it harder: Do it fatigued at the end of a session, or start from a jog rather than standing.

Setup: A ball and open space. A wall to throw against helps.

1. 1. Throw the ball high above you and track it up with your eyes the whole way.
2. 2. Take it at full stretch above your head, arms out, and pull it into your chest as you land.
3. 3. Land on both feet, balanced, ready to run.

Volume: 3 × 10 catches, half of them taken on the move

Coaching point: Take it at the top of the reach, not on your chest — the extra foot of height is what stops the contest.

Make it harder: Turn away and catch off a late look, or take off one foot with a knee raised into the contest.

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 tee, and posts — or any target at distance.

1. 1. Build the same routine every time: place, steps back, steps across, breathe, look, strike.
2. 2. Strike through the bottom third with the instep, head down through contact.
3. 3. Kick from one spot until you have three in a row, then move.

Volume: 20 kicks, from five positions across the pitch

Coaching point: The routine is the skill. Under pressure you do not rise to the occasion — you fall back on the routine you have grooved.

Make it harder: Kick tired at the end of a session, or set a target you must hit before you are allowed to stop.