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Small Blacks

Simple exercises to make Small Blacks stronger, more agile and ready to tackle. Use them in order, or pick a few for each training. Make them fun.

Who it’s for: tackling starts at Year 3 (Under 8). Years 1 and 2 play rip. All Under 8 coaches must run a Tackle Clinic before the season.

1. Hips and hamstrings

To get low, players need mobile hips and long hamstrings.

2. Shoulders, arms and hips

3. Hip mobility

Hip movement so players can get low.

4. Hamstrings and shoulders

5. Shoulder strength

6. Open the hips, strong shoulders

7. Shoulder stability

Also warms up the legs for tackling.

8. Shoulders, arms and hips together

9. Press-up variation

With a progression.

10. Neck strengthening (progression)

11. Neck strengthening

12. Thigh slap

Warms the lower body and strengthens the shoulders. Stay low, fast feet.

13. Thigh slap progression

Shoulders, legs, hips and core.

14. Back on your feet

After a tackle, or any time you hit the ground. The quicker you’re up, the quicker you’re back in the game.

15. Shoulder roll

Roll on one shoulder at a time. Fall, and get back up.