Upper body workout rugby drill

Rugby coaching drills to work on strength for the arms and shoulders.

With ladders, cones and hurdles, it's relatively easy to exercise the legs. You can balance up the equation and develop workouts for the upper body, using "plyometric" exercises for the arms and shoulders.

Jargon buster: Plyometrics are exercises where muscles are repeatedly and quickly stretched, and then contracted. These exercises are used to build up muscle power.

Medicine ball throwing

A weighted ball which is thrown from player to player is a good starting point for specific upper body fitness. Initially pass from the chest, before moving onto overhead throws. There are a number of safety issues, so these exercises are best done in a controlled environment.

The Morgan pass developer

The "Morgan pass developer" is basically an extra weighted rugby ball. Though not as heavy as a medicine ball, it provides an even more specific workout, helping to develop wrist strength and passing distance.

Powerbags

Powerbags are weighted tubes with a "contact pad like" outer shell. Their structure makes them safe to throw and drop, so they can be used like a medicine ball, but with greater weights. Well worth a look if you have the budget.

Knee bounce press up drills

This is an extension of the simple press-up. The player kneels on the floor. They fall forward with their arms in front of them, and then push up from the ground and back into a kneeling position. A repetitious drill, the use of body weight makes it a more powerful exercise than using a medicine ball.

Clap press up drills

The next progression is using a full press up. On the upwards movement the player has to lift their hands off the ground and clap before the descent. This uses even more body weight and has a good plyometric outcome.

Wheelbarrow race rugby drill

It is an old favourite, but still a relevant one in terms of improving game related fitness. Wheelbarrow races provide good exercise, improve teamwork and are fun.

I favour one player in a press up position whilst the other holds their feet before moving off. An additional competitive element, for example by adding obstacles for the players to "jump" over, makes this an even more plyometric exercise.