There's not a women's rugby team in Wichita, so normally I practice with the men. However! The Wichita Barbarians WON the Western Rugby DIII Championships! So they'll be getting ready for that, I assume. I figure I won't get much out of the practices, and I'll just be in the way as they're trying to get things all lined out for San Diego in two weeks. So I decided to do my own thing tonight. I was on my own, so my options were limited. I headed to the practice field at the local high school with my ball and some cones. Here's what I did:
15 minute warm up
- Jog 1 lap
- Eagles 365 Lunge Progression Series
- Light jogging (as I evaluated the best place to do my HIIT sprints)
15 minute HIIT + grass drills (That link goes to an audio file I made that will coach you through the workout. If you don't know what grass drills are, watch this video.)
- 2 x 15" max effort + 45" rest
- 20" rest
- 2 x grass drills
- 20" rest
- 2 x 30" max effort + 30" rest
- 20" rest
- 2 x grass drills
- 2 x 10" max effort + 50" rest
- 2 x grass drills
10 minutes agility drills
- 3 x 20 m swerve drill
- 3 x 20 m cone and hold
- 3 x 20 m sharp cut drill
10 minutes work with tackle dummy
10 minutes practice kicking
- Drop kick
- Punt
- Grubber
- Chip
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