The area of warm up takes place in the goal area behind the poles. The team lines up next to each other and does their routine across the field.
Warm up - Run 1
1) knees up
2) pump sprints
3) jog through
4) 10 pushups
Warm up - Run 2
1) kick backs
2) pump sprints
3) sprint through
4) 10 situps
Warm up - Run 3
1) skipping without crossing feet (facing infield)
2) pump sprints
3) skipping without crossing feet (backs to infield)
4) 10 burpees
Warm up - Run 4
1) lunge walks
2) pump sprints
3) 4 shoulder rolls (2 on left 2 on right)
4) 20 count 2 person scrums
Stretching
Should be done to the point of discomfort but never severe pain
Team stands in a sircle, facing in, double arm length apart
Players take turns to do the count
1) neck rolls
2) slow arm arches
3) single arm throwbacks
4) tricep stretches
5) lateral stretches
6) arm rolls forward and backward
7) shoulder pivots
8) hip pivots
9) hamstring stretches - feet wide; feet together; feet crossed
10) inner thigh stretches
11) hurdle stretches
12) lunge stretches- facing left/right
13) crosseagles
14) calf stretches
15) ankle rolls
16) wrist rolls
17) hand & finger warm up
18) slow jog to poles and back
19) 1 on 1 - scrum twists
20) 1 on 1 - scrumming
1st practice 4 March 2010
Damp squib...
A dissappointing turnout of players, only 7, pitched at 14h30...later on another 4 arrived. Thats after I locked my keys in the car as well. Not a great start to the season. The U/15's are going to have to seriously look at their commitment levels. There is the committed core and then there is guys who just couldnt give a hoot, man, it is a real pain in the nek...actually I have a much lower opinion but manners prevent me from saying what I want to.
The keys in the car was the easiest problem to fix with a bit of patience and a bit of strong wire. Team commitment however, is going to take a LOT more work!
When life hands you lemons just smile and grab the salt and tequila!
The good thing about the guys who did pitch is the fact that they were keen to learn...and that's exactly what we did. The TUT player affectionately named "Looter" because it is the closest sounding to his name and because he plays flank also pitched in.
We started off by looking at the pack of notes they got that covered defensive strategy, how to line up at kick off, team positions and what their key responsibilities were during line outs, scrums and open play. The notes also dealt with what each positions key responsibilities are as well as some of the most important rules with clear diagrams and pictures.
We then went to the field and started working on the warm up routine that the team should do in the 40 minutes before a match and before official practice starts. We then went on to working with the ball and practised different passing senarios.
Later on we had a passing competition as well as a tackle and score competition. Before we knew it it was 6pm and I really got the feeling that they boys who were there went home feeling that they learnt something.
A dissappointing turnout of players, only 7, pitched at 14h30...later on another 4 arrived. Thats after I locked my keys in the car as well. Not a great start to the season. The U/15's are going to have to seriously look at their commitment levels. There is the committed core and then there is guys who just couldnt give a hoot, man, it is a real pain in the nek...actually I have a much lower opinion but manners prevent me from saying what I want to.
The keys in the car was the easiest problem to fix with a bit of patience and a bit of strong wire. Team commitment however, is going to take a LOT more work!
When life hands you lemons just smile and grab the salt and tequila!
The good thing about the guys who did pitch is the fact that they were keen to learn...and that's exactly what we did. The TUT player affectionately named "Looter" because it is the closest sounding to his name and because he plays flank also pitched in.
We started off by looking at the pack of notes they got that covered defensive strategy, how to line up at kick off, team positions and what their key responsibilities were during line outs, scrums and open play. The notes also dealt with what each positions key responsibilities are as well as some of the most important rules with clear diagrams and pictures.
We then went to the field and started working on the warm up routine that the team should do in the 40 minutes before a match and before official practice starts. We then went on to working with the ball and practised different passing senarios.
Later on we had a passing competition as well as a tackle and score competition. Before we knew it it was 6pm and I really got the feeling that they boys who were there went home feeling that they learnt something.
Shuttle test results
Under 15 Age group:
(please update your own score by writing your name and score on a note to Mr Buys)
13.4 Ryan Jackson
13.4 Marcell Kollner
11.0 Dillon Peens
10.0 Joshua Fraser
9.0 Joshua De Wet 7
.6 Arnoux van Dalen
7.1 Mark vd Riet
7.1 Nkateko Phakula
7.0 Tumi Tumisang
4.1 Divan Vermeulen
3.4 Wyatt Gunter
2.7 Siphe Mashigo
2.4 Ntsako Phakula
0 Joshua Pretorius
0 Thando Ndongeni
0 Justin Pienaar
0 Michael Borcher
0 Thato Dlamini
0 Yannick Irakoze
0 Asanda Snail
0 Jordan Lombard
0 Declan Burger
0 Byron Morris
Other age groups:
13.1 Sikko
12.5 Thlalefo Moshashana
5.1 Ms Jackson
4.5 Mias Visser
(please update your own score by writing your name and score on a note to Mr Buys)
13.4 Ryan Jackson
13.4 Marcell Kollner
11.0 Dillon Peens
10.0 Joshua Fraser
9.0 Joshua De Wet 7
.6 Arnoux van Dalen
7.1 Mark vd Riet
7.1 Nkateko Phakula
7.0 Tumi Tumisang
4.1 Divan Vermeulen
3.4 Wyatt Gunter
2.7 Siphe Mashigo
2.4 Ntsako Phakula
0 Joshua Pretorius
0 Thando Ndongeni
0 Justin Pienaar
0 Michael Borcher
0 Thato Dlamini
0 Yannick Irakoze
0 Asanda Snail
0 Jordan Lombard
0 Declan Burger
0 Byron Morris
Other age groups:
13.1 Sikko
12.5 Thlalefo Moshashana
5.1 Ms Jackson
4.5 Mias Visser
Notices
1) You can buy a copy of the bleep test from Mr Buys for R30
2) If youre a parent and want to organise something special for the team please feel free to call!
3) Were starting early boys and our mission for 2010 is to triple the 2009 win ratio.
4) The goal with the bleep test is to get the team to be able to run an 8minute extended test at level 11 and be able to do 100 pushups and 100 situps nonstop.
5) If you cannot come in the morning or you are going on holiday set the bleep test up in your garden and do it twice a day.
6) Its not just boys that can come in the mornings, parents and girls are very welcome.
7) If yoy pay Mr Buys R20 he will supply you with a months worth of glucose enriched hydration fluid that will take away the post run fatigue. Just bring your cup or exersize bottle to the run as we decant from a 25llitre drum.
8) Please come to collect your theory booklet from Mr Buys. Study it! Know it!
2) If youre a parent and want to organise something special for the team please feel free to call!
3) Were starting early boys and our mission for 2010 is to triple the 2009 win ratio.
4) The goal with the bleep test is to get the team to be able to run an 8minute extended test at level 11 and be able to do 100 pushups and 100 situps nonstop.
5) If you cannot come in the morning or you are going on holiday set the bleep test up in your garden and do it twice a day.
6) Its not just boys that can come in the mornings, parents and girls are very welcome.
7) If yoy pay Mr Buys R20 he will supply you with a months worth of glucose enriched hydration fluid that will take away the post run fatigue. Just bring your cup or exersize bottle to the run as we decant from a 25llitre drum.
8) Please come to collect your theory booklet from Mr Buys. Study it! Know it!
Testing
Every U/15 team member must please submit the following info:
Max Bleep
Max pushups in 2minutes
Max situps in 2 minutes
Max jump height with bare feet
Weight
Height
halfway to touchline sprint time
Max Bleep
Max pushups in 2minutes
Max situps in 2 minutes
Max jump height with bare feet
Weight
Height
halfway to touchline sprint time
Practice Times
Monday (06h00 - 06h25) Shuttle running
Monday (14h30 - 16h45) Formal Team Practice
Wednesday (06h00 - 06h25) Shuttle running
Wednesday Break (Room E12) - Theory
Wednesday (13h30 - 16h30) School Match or Formal Team Practice
Thursday (06h00 - 06h25) Shuttle running
Thursday (14h30 - 17h30) Formal Team Practice & Practice Match
Friday (06h00 - 06h25) Shuttle running
Every evening at home except the day before a match or test:
100 pushups (straight arm to fist height off ground)
100 situps (middle back to fist height off ground)
40 minutes run at 60% pace, preferably on grass pitch.
Shuttle run format:
1) Bleep test
2) Extended test for 8 minutes at level 7 moving to level 11 at start of rugby season. At the moment we run the Level 7 extended test with a two interval rest period if we miss the bleep. After the level 7 we run a level 11 and count the intervals till we miss the first one.
3) 4 x 25 pushups, 4 x 25 situps.
4) Cool down swim (optional)
No shuttle run on the day of a standardised test.
Parents and girls are welcome to join the boys on their shuttle run...it only takes about 15minutes.
Monday (14h30 - 16h45) Formal Team Practice
Wednesday (06h00 - 06h25) Shuttle running
Wednesday Break (Room E12) - Theory
Wednesday (13h30 - 16h30) School Match or Formal Team Practice
Thursday (06h00 - 06h25) Shuttle running
Thursday (14h30 - 17h30) Formal Team Practice & Practice Match
Friday (06h00 - 06h25) Shuttle running
Every evening at home except the day before a match or test:
100 pushups (straight arm to fist height off ground)
100 situps (middle back to fist height off ground)
40 minutes run at 60% pace, preferably on grass pitch.
Shuttle run format:
1) Bleep test
2) Extended test for 8 minutes at level 7 moving to level 11 at start of rugby season. At the moment we run the Level 7 extended test with a two interval rest period if we miss the bleep. After the level 7 we run a level 11 and count the intervals till we miss the first one.
3) 4 x 25 pushups, 4 x 25 situps.
4) Cool down swim (optional)
No shuttle run on the day of a standardised test.
Parents and girls are welcome to join the boys on their shuttle run...it only takes about 15minutes.
Positions in 2009
Positions in 2009
1 Siphe Mashigo
2 Joshua Pretorius
3 Declan Burger
4 Joshua De Wet
5 Joshua Fraser
6 Thando Ndongeni, Divan Vermeulen
7 Mark vd Riet, Nkateko Phakula
8 Dillon Peens
9 Arno van Dalen
10 Marcell Kollner
11 Wyatt Gunter, Justin Pienaar
12 Michael Borcher, Tumi Tumisang
13 Thato Dlamini, Yannick Irakoze
14 Asanda Snail
15 Jordan Lombard
extra:
Ntsako Phakula
Ryan Jackson
Mark Borcher
Wisdom
Lushen Reddy
Michel
Wayne Radebe
Tumi
Seepi
1 Siphe Mashigo
2 Joshua Pretorius
3 Declan Burger
4 Joshua De Wet
5 Joshua Fraser
6 Thando Ndongeni, Divan Vermeulen
7 Mark vd Riet, Nkateko Phakula
8 Dillon Peens
9 Arno van Dalen
10 Marcell Kollner
11 Wyatt Gunter, Justin Pienaar
12 Michael Borcher, Tumi Tumisang
13 Thato Dlamini, Yannick Irakoze
14 Asanda Snail
15 Jordan Lombard
extra:
Ntsako Phakula
Ryan Jackson
Mark Borcher
Wisdom
Lushen Reddy
Michel
Wayne Radebe
Tumi
Seepi
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