Rugby coaching tips to improve player reaction times

A key attribute of top sportsmen and women is to be ready before you need them to be. Wayne Gretzky, the Canadian ice hockey legend said: "I skate to where the puck is going to be, not where it has been." Because he thought ahead, he was able to react quicker.

Here are some exercises to help your players improve their reactions, which work hand-in-hand with anticipation.

Key factors to better reaction times

Motivation – A well-motivated player will react quicker than a player who is demotivated.

Cues – Players use visual and verbal cues or signals to decide what to do next. Their understanding of these cues will help them make quicker decisions.

Knowing – Constant practice will allow players to know what to do. It is all about "grooving" the body and mind to implement the technique.

Concentration – Being focused on the task will allow players to process the task more efficiently. Tiredness and dehydration reduce concentration levels.

Anxiety – A worried player will be uncertain about the right decision, leading to hesitation. Coaches need to reduce the stress levels.

Ideas for reaction sessions

1. Ground work

A player lies on his back on the ground. He throws a ball up and has to get to his feet before catching it.

2. Blind receipt and pass

A player stands between the goal posts with his eyes closed. Another player stands about 1m away. The player between the posts closes his eyes and puts his hands out.

The other player throws the ball to the "blind player" who has to catch and pass right so the ball hits the post. Repeat but with the pass going left.

3. Anticipation

Mark out two narrow columns side by side. Place three players holding pads or shields in the middle of the columns and about 5m apart, one behind the other. A ball carrier runs down the columns and tries to anticipate which way the bag man is going to step.

4. Colours

Mark out a 5m square (or a grid of boxes depending on the numbers at training). Inside the box have the players perform simple rugby exercises like pop passes, rips and side steps.

When you shout a colour, all the players have to sprint to a coloured cone outside the box and then return. Emphasise technique in the box and speed on the reaction to your call.

5. Two balls

Three players stand in a semi-circle about 2m apart, two with a ball. A fourth player (the "worker") stands 4m away from the three players.

One ball carrier passes to the worker who passes it back to the player without the ball. As soon as the worker has passed the ball, the other ball carrier passes and the worker repeats the catch and pass action.

This goes on for 10 passes before the players swap roles. Develop by having the worker run forwards and backwards over 3m before receiving each of the 10 passes.