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Teens & Senior

Simple exercises to make players stronger, more agile and ready to tackle. Nic Gill takes players through 22 activities. Use them in order, or pick a few for each training. Players can also do many of them at home.

Move: crawls and mobility

1. Bear crawl

2. Crab crawl

3. Croc and lizard

4. Animal race

5. Elephant walk

6. Inch worm

7. Crab to bear

Strength: press-ups and slaps

8. Press-ups

9. Slaps

10. Standing slaps

11. Thigh slaps

12. Feet slaps

Neck

13. Lip drag

14. Neck strength

15. Neck nods

16. Neck push

Contact: push and pull

17. 1 on 1 scrum

18. Pyramid push

19. Push and pull

Ground: get down, get up

20. Get up

21. Down and up

Contact: on your knees

22. Knee wrestle

For safe tackle technique, see the Tackle Clinic.