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Is there a conditioning drill that mimics changes in speed during rugby?

A simple and effective drill that can help you improve your game speed and intensity is the on-off drill. During this drill, you transition from a light jog to a full sprint and back to a jog, repeating this for a set distance. For example, using a 100-yard field you will jog for 40 yards, then sprint 10 yards, then jog 40 yards again, and finally sprint for 10 more yards. You will cover a total of 100 yards. Take a 10 - 20 second rest and repeat this pattern back to the other end of the field. You can vary this drill by changing the distances of each intensity level. For instance, jog for 20 yards, sprint 30 yards, jog 20 yards, and sprint for 30 yards. Follow the leader is another game within the drill that adds some variety. To do this, have one player match another's pace for the distance of the drill. Always time yourself when running so you can maintain consistent times throughout all repetitions of the drill.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.