Rugby players need speed and agility to outmaneuver opponents. Add these drills to your routine:
Sprints: Perform 40-60m sprints with maximum effort. Rest 30 seconds between sprints for endurance.
Cone Drills: Set up cones in zigzag patterns to practice quick directional changes.
Ladder Drills: Use agility ladders to improve foot speed and coordination.
Plyometrics: Box jumps and bounding exercises to increase explosive power.
Combine these drills with game-like scenarios to enhance your reaction time.
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