LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

WARM-UPS AND COOL-DOWNS - EXERCISE DESCRIPTORSRAISESPEED BASEDJOGGING / RUNNINGCLUTTERED HANDLINGPASSINGA wide expansive area is required so that players canrun and move about. A coach can add in extramovements to promote different skills, for example:touching the ground with either hand, jumping into theair and running backwards / sideways etc.Create a small grid (10m x 10m). Several players shouldpass the ball(s) to one another whilst avoiding contactand without stopping. Extra movements can be addedin by the coach to promote different skills, for example:ball through the legs, ball round the waist, throw ballup and catch, roll the ball ahead etc.A wide expansive area is required so that players canrun and move whilst passing a ball to a partner or in agroup.STRENGTH BASEDWRESTLING MOVEMENTSJUDO MOVEMENTSGYMNASTIC MOVEMENTSSee belowSee belowSee belowCONTACT BASEDWRESTLING MOVEMENTSJUDO MOVEMENTSSee belowSee belowDOWN-UPS WITH General movement (jogging / running / side to side /MOVEMENTevasive) with or without a ball and then on a callplayers should (under control) hit the ground and thenreturn to their feet as fast as possible.MULTI-DIRECTION BEARCRAWLOn all fours,player crawls forwards, backwards orlaterally maintaining straight back position with hipslevel with shouldersBEAR CRAWL ROLLIn bear crawl posture, player rolls from front to backmaintaining straight (firm) trunk.WRESTLING / JUDO MOVEMENTSBEAR CRAWL ROLL(WITH PRESS-UP ANDBURPEE)FLOOR DRAGSJACKNIFE CRAWLALTERNATE LEG STEP-UPSFROM KNEESAs above but player performs one press-up on movingto prone position followed by an explosive burpee.In pairs, one player drags their partner along theground while maintaining strong body posture.Player lies on back with knees bent. Uses feet and legsto push body backwards and then twist into a jackknifeposition.From kneeling position, player pulls foot through frombehind hips and steps up into a squat position. Repeatson each leg fast. Maintaining upright torso.KNEE JUMP TO FEETKNEE JUMP TO FEETTO JUMPFrom kneeling position player pulls both feet throughfrom behind hips to land in a squat position.Maintaining an up-right torso with hands held forward.Swinging arms through vigorously to add tomomentum.As above but player jumps upwards explosively fromsquat position with arms extended above head.15