Rugby Training Drills
Practical, proven drills for every skill level — from first-timers to seasoned players.
Drills That Build Real Skills
These drills are used by coaches across the Springfield Lakes Hawks to develop core rugby skills in a safe, engaging way. Each drill includes a description, recommended age group, and primary skill focus. Use them at training, in the backyard, or at the park with mates.
Warm-Up Drills
Dynamic Tag
Set up a 20m x 20m grid. Two or three players start as taggers with a bib tucked into their shorts. When tagged, a player collects the bib and becomes a tagger. The last player standing wins. Encourage quick changes of direction, keeping heads up, and using sidesteps to evade.
Shuttle Sprints
Place cones at 5m, 10m, and 20m. Players sprint to the first cone and jog back, sprint to the second and jog back, then sprint all the way to 20m. Run three sets with 60 seconds rest between. This mirrors the repeated short-burst demands of a rugby match.
Passing Drills
Lateral Passing Lines
Four players line up in a row and jog forward together. The ball carrier passes to the next player, who passes on to the next, and so on. When the ball reaches the end, players realign and go back the other way. Focus on passing in front of the receiver, keeping hands up as a target, and maintaining a flat depth across the line.
Pop Pass Circle
Players form a circle about 5m in diameter with one player in the middle. The middle player runs to a player on the edge, receives a short pop pass, then turns and delivers a pop pass to someone on the opposite side. Rotate the middle player every 30 seconds. Develops close-range passing and communication.
Miss Pass Channels
Set up three channels with cones. Four attackers run across the channels against two passive defenders. The ball carrier must decide whether to pass to the immediate runner or throw a miss pass (skip pass) over one player to exploit the wider channel. Builds game-realistic decision making under light pressure.
Tackling Drills
Shield Tackling
One player holds a tackle shield and walks forward slowly. The tackler approaches at half pace, drives their shoulder into the shield with a low body position, wraps both arms, and drives through. Coaches should emphasise cheek-to-cheek contact (cheek on the ball carrier's hip), a strong leg drive, and keeping the head to the correct side. Progress to jogging pace once technique is consistent.
One-on-One Channel
Set up a narrow channel (5m wide, 10m long). One attacker tries to beat one defender and score at the far end. The defender must close the space, match the attacker's footwork, and make a safe tackle. Reset and swap roles. This is one of the best drills for developing real-game tackling confidence in a controlled space.
Game-Based Drills
Touch Rugby
Standard touch rugby rules — six touches before a turnover. Encourage players to run straight, draw the defender before passing, and support the ball carrier by running at depth. Touch rugby is the single best game-based drill for developing handling, fitness, and spatial awareness.
King of the Ring
All players start inside a large circle (15m diameter) carrying a ball. On the whistle, players try to knock each other's ball out of the circle while keeping their own. If your ball leaves the ring, you are out. Last player holding their ball wins. Develops low body position, balance, and competitive intensity.
Attack vs Defence
Four attackers versus three defenders on a 15m x 30m grid. Attackers get five phases to score a try. If the defence holds or forces a turnover, they win the round. Rotate groups after each round. This drill teaches attacking shape, realignment after contact, defensive line speed, and communication under pressure.
Train With the Hawks
Drills are great, but nothing beats live coaching with qualified instructors. Register with the Springfield Lakes Hawks and train with us this season.