Pre-season Fitness



  • I am looking at running some pre-season fitness sessions for the team I coach once school returns in Feb.

    It is an U14 team with a decent range of abilities and fitness (from the traditional walking prop...to an insanely fit loosie)

    I have some ideas for fitness drills and some fitness games already, but thought I'd also see if I could some ideas from the Fern Massive on some fitness exercises but also any games I can incorporate as well, I mean I wannna push them, but also want them to come back the next week haha.

    Cheers



  • @taniwharugby something different from the norm; I like to play a game that is like touch football but has no off-sides. Once you catch the ball you can't run with it, which makes it like netball. The hardwork is done by the players off the ball getting into space and backing each other up. It's bloody tiring once they get the hang of it.



  • @antipodean yeah I saw something like that on Youtube (think it was being run by Reuben Wiki)



  • Yeah 1 touch touch is always good where once you get touched both teams have to run back to there goal lines and once new attacking team gets the ball the go once they have turned around, pretty sure it can be forward passes as well. As teams tire D line gets staggered and gaps open up. We used it with a team in Canada to teach them to hold a line as you get tired.

    Depending on the skill level can make it normal touch and any drop balls or 5th touches they have to run back.

    We would always finish training with 21's aka 5m down/ups.

    As a loosie we would always enjoy a heni and then having to look like keen team members and run back to jog in with the fat props....

    We also set it up that training started at 6pm and the leadership group would run the warm up and everyone would be ready by 6pm to start actual training. Was good had group warm up then they would practice kickoffs/lineout lifts/throws/passing



  • Play a standard game of touch on full field but once you make a touch you have to run back to your goal post and join the defence line again.

    Makes them try that little bit harder for their mates so they aren’t a man down.

    Also means that your defence team covers the field with low numbers which = more fitness



  • Make them run until they spew.

    Next time make sure they run further before spewing.

    I hope this advice helps.



  • Hillsprints, great for power etc. Plus they are good for all players. Have a set distance, line em up and smash them out.

    Could be good to put some strength stuff in so the bigger lads can shine a bit. If they aren't gassed of course!
    Maybe sweeten the fitness side of the deal by making a bet with them?


  • Banned

    @MN5 said in Pre-season Fitness:

    Make them run until they spew.

    Next time make sure they run further before spewing.

    I hope this advice helps.

    Get them to scull water first?

    Piggy back races might be popular. Strength, stamina and a bit of fun.



  • Make sure you mix it up with some off field stuff like a jog up the local mountain or peak etc to keep things interesting and varied



  • haha TR Jnr wanted to see what I had in store for his team, so yesterday we went down the park and did what I had planned for session 1 (minus the game of touch)

    Started with a bronco (he did his best time of 6.37)
    Then into a 'Malcolm' (start on halfway line, on stomach, up, back peddle to 10m down on stomach, up and sprint to other 10m, down on stomach, back to centre....repeat) do those 40 sec work, 40 sec rest - he reckons he wanted to vomit cos his last 40 he went further than any of the others - 18mins all up
    Then sprint for 10 seconds, rest for 20, sprints for 10 etc - 8mins here
    Then a circuit of shuttles, burpees, crawls, etc..he said was pretty dumb compared to the other stuff, so will re-think the last one.



  • @taniwharugby Anyone who can do all that is plenty fit enough. πŸ˜ƒ



  • @taniwharugby said in Pre-season Fitness:

    haha TR Jnr wanted to see what I had in store for his team, so yesterday we went down the park and did what I had planned for session 1 (minus the game of touch)

    Started with a bronco (he did his best time of 6.37)
    Then into a 'Malcolm' (start on halfway line, on stomach, up, back peddle to 10m down on stomach, up and sprint to other 10m, down on stomach, back to centre....repeat) do those 40 sec work, 40 sec rest - he reckons he wanted to vomit cos his last 40 he went further than any of the others - 18mins all up
    Then sprint for 10 seconds, rest for 20, sprints for 10 etc - 8mins here
    Then a circuit of shuttles, burpees, crawls, etc..he said was pretty dumb compared to the other stuff, so will re-think the last one.

    Bring out the old chunder mile. Jug scull, pie, lap, keep going until last standing....

    Too young perhaps?



  • @Crucial maybe I'll give that 4 or 5 years...



  • All Blacks Podcast latest episode features Nic Gill. You may pick up a few tips.

    Edit: Interesting snippet. BBBT used to eat only a banana sandwich four hours before playing. Same thing always since he was 12. Must have been some pretty good bananas



  • We had our first hitout on Tuesday, was bloody hot!!

    Only 1 boy vomitted!



  • @taniwharugby boo, obviously went far to easy on em!!
    Pregame kai for me was a banana and an up and go. Never liked to have a bit meal and that was easy to get down. Also quite good as a hangover meal 😁



  • @Paekakboyz haha well I was running a few minutes late and the other coach set up a couple of other drills, so they def got away with an easier night

    Although the malcolm was a killer in the heat...will set up under the big trees next week for some shade!



  • @Crucial I had forgotten about this, then it popped up on my FB feed and remembered you had mentioned it. πŸ‘

    https://itunes.apple.com/nz/podcast/episode-26-dr-nic-gill/id1208359601?i=1000429769859&mt=2


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