The Rugby Player's

Blueprint for
Elite Footwork
and Speed
A GUIDE BY
Welcome to The Rugby Player's Blueprint
for Elite Footwork and Speed
Speed and agility are paramount in the fast-paced world of rugby. The ability to outmaneuver
opponents and cover the field quickly can make a significant difference in your performance. This
comprehensive program is designed to enhance your footwork and speed, providing you with the
drills, techniques, and conditioning necessary to excel on the rugby pitch.

What You Will Learn:

The Essentials of Rugby Footwork 2

Understand the importance of footwork in rugby, including the basics of balance,
coordination, and agility drills to build a solid foundation.

Speed Training Fundamentals 3

Learn the principles of speed training, focusing on sprint mechanics, acceleration,
and how to effectively use your body to maximize velocity.

Agility Ladder Drills for Quick Feet 4

Dive into a series of agility ladder drills designed to improve your foot speed,
coordination, and the ability to change direction swiftly.

Plyometric Exercises for Explosive Movement 5

ncorporate plyometric exercises to develop explosive power in your legs,
I

aiding in rapid starts and instantaneous direction changes.

Cone Drills for Multi-Directional Speed 6

Execute cone drills that challenge your ability to move quickly in multiple
directions, simulating game-like scenarios and improving reactive speed.

Integrating Footwork into Rugby Skills 7

C ombine footwork drills with ball-handling and rugby-specific skills to ensure
that your improved agility translates directly to in-game performance.

Each page of this program is carefully curated to progressively build your footwork and speed
capabilities. Tailored for rugby players at any level, these exercises will help you become more
elusive on the field, evade tackles with ease, and reach the ball faster than your opponents.

Embark on your path to becoming a more agile and rapid rugby player today!

A GUIDE BY 01
The Essentials of Rugby Footwork

Footwork is a critical skill in rugby that allows

players to navigate the field effectively, avoid

tackles, and create opportunities for

advancement. It's the foundation upon which

speed and agility are built. This section will

introduce you to the key components of

effective footwork: balance, coordination,

and the ability to move your feet quickly.

Balance and Stability Drills

Single-Leg Stance: Practice standing on one leg

for extended periods, gradually increasing the time

as your balance improves.

BOSU Ball Squats: Perform squats on an unstable

surface like a BOSU ball to enhance core stability

and leg strength.

Yoga Poses: Incorporate yoga poses such as Tree

Applying Footwork to Rugby Movements
Pose and Warrior III to improve balance and focus.
Side-Stepping: L -
earn the technique of side stepping to

evade opponents, using quick, lateral foot movements.

COORDINATING DRILLS k
Bac pedaling: Practice backpedaling to maintain defensive

positioning while being able to react and move forward

Mirror Drill: Pair up with a partner and mimic their quickly.

movements, focusing on precise foot placement

and body control.

Sh ffl
u ing: M aster the shu ffl e step to move sideways without

crossing your feet, maintaining a strong defensive stance.

Ladder Patterns: Use an agility ladder to practice

various stepping patterns, challenging your

coordination and rhythm.

Cool Down and Reflection

Jump Rope: Regular jump rope sessions help

synchronize your hand and foot movements while

F -
inish your session with a cool down period consisting

of light jogging and dynamic stretching to promote

improving cardiovascular endurance.
recovery. Re fl
ect on the drills, noting areas of

improvement and where further practice is needed .




QU KIC FEET Drills

K yT k w y
e a ea a s

F F
ast eet: Run in place as quickly as possible,
F ootwork is the cornerstone of agility and

lifting your feet only a few inches o ff the ground, to

speed in rugby.

increase foot turnover rate.

Balance, coordination, and quick feet are

Dot Drills: Use fl

oor dots or markers to practice
essential components of e ff
ective footwork.

quick, multidirectional foot movements.

Regular practice of these drills will lead to

Box Drills: Utilize a small, square box to practice

noticeable improvements on the fi
eld.

hopping in and out rapidly from di ff

erent angles.

A GUIDE BY 02
Speed Training Fundamentals
Introduction to Speed Training for Rugby
Speed is a game-changing attribute in rugby, allowing players to
outrun the opposition, close down space on defense, and create
scoring opportunities. This section will cover the fundamentals
of speed training, focusing on developing sprint mechanics,
acceleration, and efficient body movement to maximize your
speed on the pitch.

Sprint Mechanics Acceleration drills

High Knees: Perform high knees Hill Sprints: Sprint up a gentle incline
to improve knee lift and develop a to build leg strength and acceleration
rhythm in your stride.
power.

Butt Kicks: Practice butt kicks to Resisted Sprints: Use resistance

encourage proper heel recovery bands or a weighted sled to increase
during sprinting.
the intensity of your acceleration.

Wall Drills: Use a wall for Starts and Stops: Practice explosive
resistance to work on the drive starts from various positions (standing,
phase of your sprint, focusing on kneeling, lying) and quick deceleration
body angle and leg drive. to mimic game situations.

Body Movement Efficiency Speed Endurance

r Swing Drills: Work on proper arm swing mechanics to
A m Interval Training: Incorporate intervals of sprinting and
ensure your upper body contributes to your overall speed.
jogging to build both speed and endurance.

C ore Stability Exercises: Strengthen your core with Fartlek Training: Engage in unstructured speed play,
planks and rotational exercises to maintain a stable torso alternating between sprints, jogs, and walks.

during sprints.

Repeated Sprints: Perform multiple short sprints with

Relaxation Techniques: Learn to relax your face and brief recovery periods to simulate the demands of a
shoulders while sprinting to prevent unnecessary tension rugby match.
that can slow you down.

C ool Down and Reflection Key Takeaways

C onclude your speed training with a Proper sprint mechanics are crucial for maximizing speed and
cool-down to aid in recovery. This efficiency.

should include light jogging, followed by Acceleration drills help build the explosive power needed for
static stretching, focusing on the hip quick starts.

flexors, hamstrings, quads, and calves.

Maintaining body movement efficiency and speed endurance is
essential for sustained performance throughout a rugby match.

A GUIDE BY 03
Agility and Change of Direction

Introduction to Agility in Rugby

Agility is the ability to move quickly and change
direction with ease. In rugby, it's crucial for evading
tackles, defending effectively, and reacting to the
dynamic nature of the game. This section will focus
on drills that enhance your agility and improve your
ability to change direction under various game-like
conditions.

Agility Drills
Cone Drills: Set up cones in various patterns and practice
changing direction at each cone while maintaining speed.

Shuttle Runs: Perform shuttle runs to work on quick stops

and explosive changes of direction.

Agility Application in Rugby

T-Drill: Use the T-Drill to practice forward sprints, lateral
Scenarios
movements, and backpedaling in a single exercise.
Defensive Footwork: Simulate defensive scenarios, focusing
on quick footwork to adjust to the attacker's movements.

Reactive Agility Open Field Running: Practice running in open space,

incorporating random changes of direction as if evading
Mirror Drill: Engage in a mirror drill with a partner, multiple defenders.

reacting to their movements and trying to stay in sync.

Breakdown Agility: Work on quick movements around the

Ball Drops: Have a partner drop a ball at random intervals breakdown area to secure the ball or prepare for the next
and directions, sprint to catch it before the second phase of play.
bounce.

Reaction Lights: If available, use reaction light systems

to provide unpredictable stimuli for enhancing reactive Cool Down and MENTAL Reflection
agility. End your agility session with a thorough cool-down,
including dynamic stretches and a mental reflection on
the drills. Consider the situations in which each drill
could apply during a game and how you can integrate
Change of Direction Technique these movements into your play.

Deceleration Technique: Learn to decelerate efficiently

Key Takeaways
by lowering your center of gravity and using your legs to
absorb force.
Agility is not just about speed but also the
ability to control and change direction quickly.

Cutting Mechanics: Practice sharp cuts using proper

foot placement and body lean to change direction
Reactive agility drills help prepare you for the
unpredictability of live matches.

without losing speed.

Effective change of direction techniques can

Plyometric Jumps: Incorporate multi-directional enhance your overall agility and reduce the risk
plyometric jumps to improve explosive power in your of injury.
legs for quicker direction changes.

A GUIDE BY 04
Plyometric Exercises for Explosive Movement
Introduction to Plyometrics for Rugby
Plyometric training, also known as jump training, is designed to increase explosive power, which is
essential for rugby players. These exercises improve the muscles' ability to generate force quickly,
leading to faster sprints, higher jumps, and more powerful tackles. This section will guide you through
key plyometric exercises that can enhance your explosive movement on the pitch.

Key Plyometric Drills Developing Lower Body Explosiveness

Box Jumps: Start with a sturdy box at a manageable Squat Jumps: Begin in a squat position and explode
height. Jump onto the box with both feet, landing upwards into a jump. Land softly and repeat. Complete 3
softly. Step down and repeat for 3-4 sets of 6-10 sets of 8-10 repetitions.

repetitions.

Tuck Jumps: Jump as high as possible, bringing your knees

Depth Jumps: Step off a box and immediately jump to your chest mid-air. Land softly and spring up again.
vertically or forward as you land. This drill teaches Perform 3 sets of 6-8 repetitions.

your muscles to contract more quickly. Perform 3-4

sets of 5-8 repetitions.
Lateral Hops: Stand on one leg and hop to the side, landing
on the opposite leg. This drill improves lateral power and
Bounding: Take exaggerated, powerful strides as you stability. Aim for 3 sets of 8-10 repetitions on each leg.
move forward, focusing on height and distance with
each bound. Aim for 3-4 sets of 10-20 meters.

Upper Body Plyometrics Integrating Plyometrics

into Rugby Training
Plyo Push-Ups: From a push-up position,
lower yourself to the ground and then push Match Specific Movements: Mimic
up forcefully, lifting your hands off the rugby movements such as jumping for
ground. Perform 3 sets of 6-10 repetitions.
lineouts or explosive steps to evade
tackles.

Medicine Ball Throws: Use a heavy

medicine ball and throw it against a wall or Progressive Overload: Gradually
to a partner with explosive force. Complete increase the intensity of the exercises by
3-4 sets of 8-12 throws.
adding more repetitions, sets, or height
to the jumps.

Overhead Ball Slams: Lift a medicine ball

overhead and slam it down to the ground Recovery: Ensure adequate rest
with full force. Aim for 3-4 sets of 8-10 between sets and plyometric sessions to
slams. allow for muscle recovery and prevent
overtraining.

Cool Down AND INJURY PREVENTION Key Takeaways

Plyometric exercises are a powerful tool for developing explosive strength and
Stretching: Engage in static stretching after plyometric speed in rugby players.

workouts to maintain muscle length and flexibility.

These exercises should be performed with proper technique to maximize

Balance Training: Incorporate balance exercises to benefits and minimize injury risk.

enhance joint stability and reduce the risk of injury.

Plyometrics can be tailored to mimic and enhance the specific movements
required in rugby, making them highly sport-specific.
Hydration and Nutrition: Prioritize proper hydration
and nutrition to support muscle repair and growth. A GUIDE BY 05
Cone Drills for Multi-Directional Speed
Introduction to Cone Drills for Rugby
Rugby is a multidirectional sport requiring players to move quickly in various directions in response to
the dynamic nature of the game. Cone drills are designed to enhance a player's agility, footwork, and
reactive speed. This section will introduce several cone drills that simulate game-like scenarios and
improve your ability to change direction swiftly and efficiently.

Essential Cone Drills Advanced Cone Drills for

Enhanced Agility
The 5-10-5 Shuttle Drill: Place three cones
in a line, each 5 meters apart. Start at the L-Drill (Three-Cone Drill): Arrange three cones in an 'L' shape, each
center cone, sprint to the left cone, touch 5 meters apart. Start at the first cone, sprint to the second, round it,
the ground, sprint to the right cone, touch and sprint back to the start. Then, run around the second cone,
the ground, and finish by sprinting back to weave to the third, loop around it, weave back to the second, and
the center cone. Perform 3-4 sets for time.
finish at the start. Perform 3 sets.

T-Drill: Set up cones in a 'T' shape, with 10 W-Drill: Place cones in a zigzag pattern 5 meters apart. Sprint from
meters between the base and top and 5 one cone to the next, maintaining a high speed and tight turns.
meters between each top cone. Sprint from Complete 3 sets of the pattern.

the base to the middle top cone, side

shuffle to the left cone, shuffle across to Figure-Eight Drill: Set up two cones 5 meters apart. Weave around
the right cone, shuffle back to the middle, the cones in a figure-eight pattern, focusing on quick directional
and backpedal to the base. Complete 3-4 changes and maintaining a low center of gravity. Do 3-4 sets for
sets.
time.

Box Drill: Create a 5x5 meter square with

cones. Start at one corner, sprint forward to
the next cone, side shuffle to the right,
backpedal to the third cone, and side Recovery and Body Maintenance
shuffle to the start. Repeat in the opposite Cool Down Jog: Finish your cone drill session with a light jog to
direction. Aim for 3-4 sets. gradually lower your heart rate.

Hydration: Replenish fluids lost during the intense workout to aid

Incorporating Cone Drills in recovery and prepare for the next training session.

into Rugby Training Proper Footwear: Ensure you're wearing appropriate rugby boots
or training shoes that provide good traction and support during
Game Scenario Simulation: Use cone multi-directional movements.
drills to replicate the movements of a
rugby match, such as evading tackles
or changing direction to chase a kick.
Key Takeaways

Reactive Elements: Add a reactive Cone drills are an effective way to improve multi-
directional speed and agility, which are crucial for rugby
component by having a coach call out
performance.

directions or using visual cues to

dictate movement patterns.
These drills should be performed at high intensity to
mimic the demands of a rugby match.

Competition: Challenge teammates Incorporating variety and reactive components can keep
to cone drill races to foster a the training engaging and closely aligned with the
competitive environment and push for unpredictable nature of the game.
maximum effort.

A GUIDE BY 06
Integrating Footwork into Rugby Skills
Introduction to Integrating Footwork with Rugby Skills
Footwork is not only about moving your feet quickly; it's about doing
so in a way that enhances your ability to play rugby. This involves
combining agility and speed with ball-handling, spatial awareness,
and tactical acumen. In this section, we will explore drills that
integrate footwork with essential rugby skills to improve your overall
game performance.

Drills for Combining Footwork and Ball-Handling

Pass and Move Drill: Set up a series of cones for players to weave through while
passing the ball back and forth with a partner. This drill emphasizes the
coordination of footwork and ball skills under movement.

Attack the Gap Drill: Place cones to represent defensive players in a line.
Practice approaching the cones, then using quick footwork to step and move
through the gaps while maintaining control of the ball.

Kick and Chase Drill: Incorporate footwork into kicking skills by performing a
grubber kick through cones and then using agile steps to regather the ball.

Position-Specific Footwork Skills Game-Like Scenario Drills

Scrum-Half Pass Drill: For scrum-halves, practice Defensive Footwork: Set up a drill where players must
sniping around the fringes of a ruck, using quick steps shuffle and adjust their feet quickly to align with an attacking
to evade markers before delivering a pass.
player's movements before making a simulated tackle.

Lineout Jumping Drill: For forwards, work on explosive Support Play Drill: Practice running support lines that
footwork leading into a lineout jump, focusing on the require changes in direction, ensuring that players can
timing of the step and leap to secure the ball.
maintain speed and balance while ready to receive a pass.

Backline Evasion Drill: Backs can work on sidestepping Breakdown Contest Drill: Simulate arriving at a breakdown
and swerving around cones before executing a pass or and using footwork to position oneself for an effective ruck
kick, simulating evasion of defenders. contest or cleanout.

Recovery and Skill Refinement Key Takeaways

Stretching and Flexibility: Focus on stretching Effective footwork is a critical component of rugby that should
exercises post-training to maintain flexibility, which is be integrated with ball-handling and position-specific skills.

crucial for agile footwork.

By combining footwork drills with rugby skills, players can
ensure that their improved agility and speed translate directly
Video Analysis: Review footage of your footwork in drills to enhanced in-game performance.

and games to identify areas for improvement and ensure

techniques are being executed correctly.
Regular practice and refinement of these combined skills will
lead to more instinctive and effective movements during
Consistent Practice: Integrate these footwork and skill matches.
drills regularly into training sessions to build muscle
memory and improve in-game application.
A GUIDE BY 07
Agile & Rapid Your Path to Rugby Excellence

As we close the chapter on "Agile & Rapid: A Rugby Player's Blueprint for Elite Footwork
and Speed," I want to commend you for taking this step towards enhancing your rugby
prowess. The journey to becoming an agile and rapid player is one that requires
dedication, perseverance, and a relentless pursuit of improvement.

Throughout this program, we've covered the essential elements that contribute to
superior footwork and speed on the rugby field. From the foundational agility drills to the
explosive plyometric exercises, each page has been carefully crafted to provide you
with a structured approach to elevate your game.

As the founder of Rugby Bricks, my goal has always been to empower players like you
with the knowledge and tools necessary to reach your full potential. This blueprint is a
reflection of that commitment, drawing upon my experiences as a player and coach to
bring you a training regimen that is both effective and enjoyable.

Remember, the drills and techniques outlined in this program are just the beginning.
True mastery comes from consistent practice, self-evaluation, and the willingness to
push beyond your limits. I encourage you to revisit these pages, refine your skills, and
challenge yourself with each training session.

Your progress as a player is not just measured by the speed of your feet or the quickness
of your movements; it's also reflected in the way you carry yourself on and off the pitch.
Embrace the Rugby Bricks ethos of outworking and outlearning, and you'll not only
become a better rugby player but also a true ambassador of the sport.

Thank you for trusting Rugby Bricks to guide you on this journey. I am confident that the
dedication you've shown by engaging with this program will translate into remarkable
achievements on the rugby field. Keep striving for excellence, and always remember that
the most agile and rapid player is the one who never stops learning.

Yours in rugby,



Peter Breen

Founder, Rugby Bricks

A GUIDE BY 08