TRAINING GRIDS
FOR
RUGBY REFEREES
1
TRAINER INSTRUCTIONS.
Trainers should select a variety of activities for a
session
Activities should be mixed up and be:
- Sharp, short sprint activities.
- Activities should be used repetitively.
- Longer more ‘aerobic based’ activities can
be used for a ‘heavier’ session.
- ‘Heavier’ session builds a fitness base.
2
Examples of Grid Size:
8 – 10 metres


8
to
10
metres


8
to
10
metres




8
to
10
metres
8 – 10 metres
Start with 8 metres between cones. As your group builds their fitness
levels (e.g. every couple of months), then expand the distance
between the cones to 9 or 10 metres.
3
GRID RACE - BIGGER GROUPS.
For bigger groups, add an extra grid. This means you can have 3
groups interacting.
E.g.
z
c
3
b
2
a
1


y
x




OR








1
2
3
Teams against
each other.
1
2
3
1
2 Teams against
3
each other.
1
2
3
4
DIAGONAL CONE RUN
First Major Activity and / or Second Half of Programme.
An Anaerobic Activity.
3
2
1
Start Cones
 o
3
2
1
o
b
b
c
c
Activity 1:
The 1’s run against each other, up to Cone b, then diagonal to Cone o,
then up to Cone b and diagonal to Cone o.
Then 2’s, then 3’s etc. Keep cycling until everyone has done it 3 x.
Activity 2:
Use Cone c, and run up to it, then diagonal to Cone o, then up to Cone
c and diagonal to Cone o.
Then 2’s, then 3’s etc. Keep cycling until everyone has done it 3 x.
5
MIRROR RUN
After Warm Up.
Anaerobic / Aerobic capacity.
3
2
1
o
o
Do it again from this
side, mirror image.
Sprint
to
Oa
a
Sideways
b
Backwards
Sprint
d
c
Sprint
Finish  e
f
Jog to  o
Run this through 4 x, then rest.
6
Diamond Run
Taken after warm up and First Sprints.


1


2
‘2’ calls “Front”…. Back”….”Left”….’Right”.
1 is in the middle of the cones, facing 2. 2 shouts one of 4 commands
and keeps 1 changing direction by changing command before 1 gets to
a cone. E.g. front, back, right, left, back, front, back, left, front, right
etc.
1 keeps facing 2, using side, back, and front running to move
towards cones (40 seconds each person)
More than one grid can be set up to involve more than 2
people.
Anaerobic Exercise
Works upper legs, quadriceps, and especially hamstrings.
7
CORRIDOR CALL
5
4
3
2
1

(Right)




‘Caller’
(Left)

Each person runs through the narrow corridor of cones and as they
reach the end of the ‘corridor’ the caller calls “Left!” or “Right!’.
The runner has to step and sprint to his left or right.
A visual cue can be added by pointing Left or Right.
Further confusion can be created by using both visual and verbal cues,
but mix them up. E.g. Go off visual cue, but yell out opposite
instruction (Yell right but point left).
This is a test of co-ordination…. both physical and mental.
8
RUN and CROSS
Middle of Session
Anaerobic Threshold Activity
 1
 2
 3
Team 1
Team 2


 4
Teams run against each other. Team 1 starts with one person running
to Cone.1 and back then to Cone.2 and back etc. Team.2 begins from
Cone.4 and runs back, then to Cone.3 etc at the same time that Team
1 begins running.
9
As soon as a runner completed all 4 cones the next team mate goes.
Runners must round cones.
Runners must avoid each other as they cross.
On completion of all team members, rest for 2 minutes then do again.
10
STOP and SPRINT
Middle Session Activity
Anaerobic threshold.
1
2
3
4
5


0
Sprint
to


1
0.
“Stop!”




2
3
All jog away towards Cone 3. Leader calls “Stop!” at some point.
Everyone stops, turns and sprints to Cone 0.
Then start jogging and repeat command at a different point.
Do six repetitions and rest.
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FIVE SPRINT JOG
Middle Session Activity
Anaerobic and Recovery Time.
1
2
0
3
4
5

1

Sprint
2


Jog


Sprint
3
Jog


Sprint from 0 to 3, then jog back, then repeat 5 times.
Rest for 60 seconds and then repeat! Distances between cones can
vary according to fitness levels as the season progresses.
12
GUT BUSTER !!
End of Session Activity.
Aerobic Based – Using anaerobic activity.
0

”Yehah!”
1


2

3

4




This will take between 50 and 70 seconds to complete and is run on an
individual basis. It should be timed individually and recorded for
comparison with another session at a later date.
Run up to 1 then back, then up to 2 and back etc. up to 4 twice and
then back.
Warm down should follow this activity.
13
TOUCH FOOTBALL
Warm Up or Warm Down Activity
Use cones to create a rectangle proportionate to the numbers at
training but have no more than 7 a – side if more that 14 at training.
Use other activities to swap teams around d every 5 minutes.
Variable Rules.
1. Introduce two passes back, then 1 pass forward. Every time a touch
is completed, must start with 2 passes back again 1 forward etc.
2. Introduce a 5 x 5 Zone, perimeters created by cones and nobody is
allowed inside this zone.


If attacker runs in zone, immediate turn over. If defender runs in zone,
penalty tap 10m.upfield with a new set of ‘touches.’


No
go
ground.




3. Limit set of Touches to 3 – this produces quicker turnovers and
more running back.
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KICK SOFTBALL
Beginning /End of Session Activity
Anaerobic Activity
You need I rugby ball / 4 cones.


2
3
 1
 Home
Members of the ‘batting team’ kick the ball by any method out into the
field between the cones. Kicks outside cones 1 and 3 are fouls.3 kicks
per player. Kickers must try to get as far around the bases as they can
before the ball is returned to the cones. Fielders may run the ball to a
cone.
If the ball is caught, the player is out.
If the ball is returned to a cone before the player arrives, the player is
out.
Three out, the team is out.
Runs scored each time a player makes it around all four bases.
Innings must be decided by teams prior to the start of a game.
15
Variation – Baseball
Player kicks the ball and must make it around the diamond before the
ball is kicked back to home plate.
Fielders may only move the ball from one to another by kicking it.
Ball must be touched by hands on home plate to effect an out.
Runner may run in any direction i.e. either left or right from home
plate.
No stopping on any base by runners.
Emphasis on sprinting of kickers and fielders at all times.
16