1. Cross kick practice. If you are the kicker, ensure a small drop of the ball from hands to feet. If you drop the ball from hip height, this will diminish accuracy. Also keep head down and follow through. If you are the catcher aim to catch it in the air, with arms ideally above your head for maximum height.
2. Kick retreat (Catching over your head) & 50/22 practice
Kicker just behind half way line and and defender starts on the 10m line. Defender runs back and aims to catch the ball over their shoulder as they look round. Kicker should aim to put the ball in the oppositions 22 meter. Defender can either call the mark if they catch it on the full, run it back or practice kicking it out.
3. Box kicks.
Use tackle bags to create ruck 5 meters from the touch line. When kicking the ball, pick it so it is as tall as possible whilst keeping it on the ground. Crucial to practice keeping it on the ground, as once the ball is lifted it is in play and opponents can tackle or put pressure on the player with the ball. Box kicker must aim to kick 20 meters and as close to the touch line as possible.
If you aren't on a rugby field, use cones
Kick reciever stands 30 meters away so they can practice running onto the ball and catching it. Same technique for catching as the first drill.
4. Quick hands with the poles.
Start on the dead ball line, stood 5 meters apart. The closer to the goal posts should be between 5 and 10 meters away from the goal posts. The further from the goal posts runs to towards try line, as they reach try line, give a flat pass to other player. Other player catches it and passes instantly and without looking, aiming to hit the goal post every time. This should be done at full speed.
If there aren't posts on your training field use these sticks or get some goal posts https://www.worldrugbyshop.com/collections/all/products/rugby-goal-posts
5. Tackle each other.
There's no hiding on defence. If you don't want to get exposed in defence. Practice it.
Protect yourself too.
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