1. Modern rugby warm-up CLICK Modern rugby fitness exercises CLICK More about modern rugby warm-up CLICK Dynamic warm-up routine CLICK Skills related warm-up drills CLICK Modern Rugby Fitness and Warm-up Back to the “PRACTICAL GUIDE INDEX” Push (Esc) to EXIT the program. More about modern rugby fitness Modern rugby fitness

2. CLICK Push (Esc) to EXIT the program. “ The Stations Stamina Drill” Modern rugby fitness exercises CLICK “The Wars Stamina Drill” CLICK “The Gauntlet Stamina Drill” Modern Rugby Fitness Main fitness exercise Other skills related fitness exercises Back to “Rugby Fitness & Warm-up Index” CLICK “The Diagonal Stamina Drill” CLICK “The Contact Stamina Drill” CLICK “The Tackle Stamina Drill” Back to “Drills Summary” page

3. 1 2 3 4 C joberrugby.com “THE STATIONS STAMINA DRILL” Advantage of Drill This is an easy and relatively quick way to condition players to last a full match. In this drill the coach uses stations to simulate different aspects of the real game. This drill is done continuously for a certain period, which will be 30 minutes for a 60 minutes match. It must be done at least once a week to simulate a full match practice. CLICK on a station to see the set-out and video on how the station operates. Start 5 End Back to “Fitness Drills” page 6 7 7 Click on Station number for more information

4. “SHUTTLE RUNS” STATION STATION 1 10m Info 120m continuous shuttle running. This station supplies the sprint and endurance stamina for a match. Back to “STATIONS DRILL” page 1 MARKER CONES C joberrugby.com “THE STATIONS STAMINA DRILL”

5. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “ A-FRAMES” STATION STATION 2 2 15m A B CONES Info Each player pushes the A-frame twice from A to B and from B back to A. This station supplies the leg power needed for a real match. If there are no A-frames available, the one player can hold the other player back by holding him round his waist, while he drives forward with his legs.

6. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “FALL DOWN AND GET UP” STATION STATION 3 3 10m CONES Info Each player falls onto his back 10 times and gets up again. This station gives a player the stamina to fall and get up and join the play again in a match.

7. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “ CONTACT SHIELDS” STATION STATION 4 4 5m CONES CONTACT SHIELDS Info Each player hits and drives the contact shield back at least two to three meters. Each player must hit the contact shield at least 5 – 10 times. This station gives the player the stamina to make contact in a match.

8. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “TACKLE BAGS” STATION STATION 5 5 5m CONES TACKLE BAGS Info Each player tackles the tackle bag at least 5-10 times. This station gives the players the stamina to do tackles in the defense.

9. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “DEFENSIVE LINE” STATION STATION 5 6 10m CONES Info While keeping their defensive line straight, the players shoot forward and fall back at least 10 times. This station supplies the stamina to shoot forward and fall back in the defense.

10. Back to “STATIONS DRILL” page C joberrugby.com “THE STATIONS STAMINA DRILL” “STAMINA RUN” STATION STATION 5 7 Info After completing the last station the players run from A round the far posts to B, before they start a new circuit. This run supplies the running stamina to run from one phase to the next phase in the real match. B A