Rugby World - - FITNESS -

Fly­ing 20m dash

Set up two cones 20m apart. Put an­other cone 10m away from the fi rst cone at a 45° an­gle, which is where you start.

A team-mate kicks to you and you catch the ball, run at 75% speed to the fi rst cone (on the 45° an­gle), go round it and then sprint at full pace in a straight line to the other cone.

Your team-mate times only the run be­tween the two 20m cones.

Change pace at first cone

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