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Station 1 Shuttle runs Set up: Place two cones ten metres apart. Method: Sprint between the two cones as fast as you can counting how many 'runs' you do in a minute. Reason: This station is working ones speed endurance, Progression: This varies each week. Sometimes it uses intensity (weeks 2 and 4) by lengthening the distance that one has to sprint. The other times it concentrates on Intensity (weeks 3, 5 and 6) by one improve on the amount of runs done from the last training session. Specificity: Rugby players have to be able to have 'bursts' of speed, for instance running away from an attacker. As these 'bursts' might have to last for the length of a rugby pitch then the athlete needs to be able to keep the speed up all the time. Station 2 Sit ups Method: Do the required amount of sit-ups......... it's quite self-explanatory. Reason: This station works ones muscular endurance in the abdominal muscles. Progression: Every week more sit-ups are...

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