Rugby Agility Workout From Aron Branam

• High Knees
• Butt Kicks
• Long stride Carioca
• Forward Lunge
• Backward Lunge
• Tapioca- short stride, quick feet
• Walking open gate
• Open gate with a skip
• 10 full pushups
• 15 balance layouts

• Squat Jump- hands behind the head, deep squat  5-10 reps
• Tuck jumps-hands at ribs bring knees to hands  5-10 reps
• Power verts- swing arms, jump and reach, shallower squat but much quicker off the ground  5-10 reps
• Cycled Split Squat- start in a lunge position swings arms together, jump quick and high and switch legs and land in a lunge and repeat  6-12 reps
• Bounding- exaggerated running style jumping for height 20 meters
• Power skips- exaggerated skipping for height 30 meters
• Push-ups
• Normal x10
• staggered- hands shldr width but one ahead of the other x10 each
• Close hands- Get chest up over hands, elbows to the side of the body, emphasis on triceps

• Balance layouts- balancing on your butt, lat out as flat as you can w/o your legs or back touching the ground and then sit up and bring knees to your chest. x 15
• Balance twists- balancing on your butt twist at the waist trying to look over your shoulder to see behind you, twisting back and forth. x 30
• Balance hold with flutters, crisscross and bicycles x 15
• Plank hold- forearms and toes on the ground w/ the rest of the body flat. Hold for 30 sec
• Side plank- one forearm on ground other hand on your hip and one foot on top of the other. Keep body straight, Hold for 30 sec
• Sprints from the ground- vary your position, rip the arms to accelerate. Sprint for 20 - 30 meters
• Sprints from one knee-vary your position, rip the arms to accelerate. Sprint for 20 - 30 meters