Quick feet into pass
Working in small 5m grids, combine high-knee, quick-feet movements with quick repetition of low passes off the ground to a standing target.

• Perform quick-foot drills at max speed for 8-10 seconds at a time
• Immediately do 8-10 passes off the ground, off left and right hands
• Try and exaggerate your range of movement (high knees and a low centre of gravity) when performing both exercises

Reps and Sets
reps – three            sets – four
rest – 60 seconds       tempo – dynamic

Shuttle and speed punch
Working in a 10m grid, start and finish each set of shuttle sprints with quick-fire hands on the punch pads. Concentrate on speed not power.

• Rapid-punch with both hands on the hand pads for 15 seconds
• Then turn and sprint, shuttling between two markers 10m apart, getting low on your touch turns for 15 seconds
• Complete the rep by speed-punching for a further 15 seconds

reps and sets
reps – one               sets – eight
rest – 45 to 60 seconds        tempo – maximal

Horizontal reaction bounds
From an upright, relaxed bouncing position, react quickly into a wide-stance, low squat before immediately launching yourself as far forward as you can, and landing softly on both feet.

• Bounce on both feet for a few seconds, then drop into the squat
• Keep moving and swing your arms, launching forward from both feet
• Catch your body weight and land softly before repeating

reps and sets
reps – six          sets – four
Rest – 90 seconds         tempo – maximal

Alternate shuttle starts
A great variation on reaction starts. Perform a horizontal sprinting action on your hands before powering upwards and forwards.

• Supporting 80% of your body weight with arms, chest and shoulders, slide knees to chest and back as fast as you can for five seconds
• Take off fast from a high-knee, low-bum, high-chest position
• Sprint for 15m. Then turn around and do the same again

reps and sets
reps – four            sets – four/five
rest – 90 seconds         tempo – max out

This article appeared in the March 2012 issue of Rugby World Magazine.

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Smith leaves the Welsh region for the bright lights of the Premiership

London Irish has signed Tom Smith from Ospreys on a two year deal the club can reveal this afternoon.

Smith, who was born in Bristol, has made 60 appearances for the Welsh region scoring two tries. Standing 6 feet 2 inches and weighing just under 17 stones, he will bring plenty of physicality to the Irish back row as well as his experience of playing regularly in the RaboDirect PRO 12 competition and the Heineken Cup.

The 26 year-old has captained Wales at Under 21 level as well as the Ospreys when called upon. This will see him bring leadership qualities along with his rugby ability when he joins the club.

London Irish head coach Toby Booth said: “Tom’s ability to play at both blindside flanker and number 8 means he will add further to our back row options.  He is a top class defender that possesses very good set piece attributes.”

Commenting on his decision to sign for London Irish, Tom Smith said: “I have thoroughly enjoyed my time at Ospreys but feel it is time to move on and I am keen to do this at London Irish. There are a few Welsh lads in the current London Irish squad who have gone on to be extremely successful in recent seasons and I hope to follow suit when I join this summer.”

Tom will join up with his new London Irish team mates for pre-season training in June. Away from rugby Tom has studied medicine at Cardiff University.

Richie Gray breaks through the French defences during a 2011 Six Nations match

Scotland host France in round three of the Six Nations in what promises to be a feisty encounter at Murrayfield, writes Bea Asprey.

The last time the Scots came out on top in the fixture was on the opening weekend of the 2006 tournament, when France went in as heavy favourites. Chris Paterson scored ten of Scotland’s points in a 20-16 win that day, but there was no time to savour the achievement.

“It was the first game and it was played on a Sunday, and we came from under the radar,” says Paterson, the Scots’ only Test centurion. “There were some changes and new caps in the France team, and we were the more settled side on the day.

“We scored two tries, one of which was from a lineout, and that set the tone for a confrontational game. We were playing in Cardiff six days later so there was no hint of a celebration.”

Paterson recently retired from Test rugby, so he’ll be watching the action from what he hopes will be a packed stand. The presence of a 16th man would be a great fillip to the team in what the Edinburgh man knows will be a very tough game.

“Scotland need to play at their best all the time to win, so our fans are hugely important. They were phenomenal in that 2006 victory and got louder and louder. When you play France you have to expect the unexpected. They’re a big, physical team with huge men but they don’t always play like that. They can play a quick game and always use the ball well.

“They’ve got a new coach and though some people will say it was a positive that they got to the World Cup final, they’ll want to draw a line in the sand. Despite their positive result, it’s still a mystery about the atmosphere in their squad at that time.

“Scotland need to start well and put France under pressure. And they will also have to defend very well in that game.”

Starting XV:
15 Stuart Hogg
14 Rory Lamont
13 Sean Lamont
12 Graeme Morrison
11 Lee Jones
10 Greig Laidlaw
9 Mike Blair
1 Allan Jacobsen
2 Ross Ford (CAPTAIN)
3 Geoff Cross
4 Richie Gray
5 Jim Hamilton
6 John Barclay
7 Ross Rennie
8 David Denton

Replacements:
16 Scott Lawson
17 Ed Kalman
18 Alastair Kellock
19 Richie Vernon
20 Chris Cusiter
21 Duncan Weir
22 Nick De Luca

Robinson had earned his first start

Glasgow Warriors teenage full-back Stuart Hogg will make his first start for Scotland in Sunday’s RBS 6 Nations Championship match against France at Murrayfield.

Hogg, a product of the Hawick club, will be joined by his Warriors’ team-mates, centre Graeme Morrison and flanker John Barclay in the starting line-up, while a fourth change in personnel from the team that lost against Wales earlier this month sees Edinburgh Rugby’s Mike Blair preferred to his fellow British Lion, Chris Cusiter at scrum-half.

There are two further positional switches with Rory Lamont moving to the right wing and his elder brother Sean moving to outside centre.

Cusiter and Nick De Luca are now on the bench, where Richie Vernon will be involved for the first time in a match-day 22 since the Rugby World Cup pool match against England last October.

Scotland head coach Andy Robinson said: “Stuart Hogg did well off the bench in Cardiff, stood out in the A team victory over England Saxons and has been one of Glasgow’s most consistent performers this season. He fully deserves his first start.”

Hogg, who comes from a renowned rugby family, said: “It’s a dream come true to play international rugby.  When I was a kid we’d play full contact rugby in the street in the Weensland area of Hawick. I’d be about five and there would be kids there up to about 12 or 13-years-old and you’d always think about what it would be like to play for Scotland. Now I’ve got the opportunity to win for Scotland at Murrayfield – brilliant.”

Sunday’s match is a 67,144 full-house at Murrayfield and supporters are again reminded to allow extra time to reach the stadium on account of ongoing road and tram works in Edinburgh, while supporters travelling by train from the north, north-east, Tayside and Fife are also advised of engineering works being carried out by Network Rail which will extend their journey times.

Starting XV:
15 Stuart Hogg
14 Rory Lamont
13 Sean Lamont
12 Graeme Morrison
11 Lee Jones
10 Greig Laidlaw
9 Mike Blair
1 Allan Jacobsen
2 Ross Ford (CAPTAIN)
3 Geoff Cross
4 Richie Gray
5 Jim Hamilton
6 John Barclay
7 Ross Rennie
8 David Denton

Replacements:
16 Scott Lawson
17 Ed Kalman
18 Alastair Kellock
19 Richie Vernon
20 Chris Cusiter
21 Duncan Weir
22 Nick De Luca

Treviso have been hit hard by injury and six nations selections, missing 15 players in total including Francesco Minto, who replaces Paul Derbyshire.  They meet Llanelli on Thursday (ko 19:35) at Parc y Scarlets, just 7 points behind the Welsh side in the table; Treviso are 8th with 28 points, while the Scarlets are 7th with 35 points.

The restart of the Italian Campionato di Eccellenza further complicates the situation, as the permit players have to play with their club, so they are not at Benetton Treviso’s disposal.

Coach Franco Smith selects the back three seen in Dublin against Leinster: Ludovico Nitoglia is the full-back, Benjamin De Jager and Brendan Williams are the wingers.

A new young pair is at centre, where Andrea Pratichetti is playing with Tommaso Iannone, who returns in his old role as outside centre. Marco Filippucci is confirmed as No. 8, while Gonzalo Padrò and Manoa Vosawai are coming back as first string flankers.

There are some significant changes also on the bench, where Enrico Ceccato, Augusto Allori and Carlo Fazzari are the replacements for the front row, while Benjamin Vermaak will replace a lock or a back row player.

Diego Vidal is, however, the biggest novelty replacement of the match, as the hooker is likely to replace a back row player.

As for the backs, we will see Gonzalo Garcia, Alberto Di Bernardo, and Ezio Galon, who might replace Simon Picone as scrum-half, reverting to the role he played as a youth player.

Starting XV:
15 Ludovico Nitoglia
14 Benjamin De Jager
13 Tommaso Iannone
12 Andrea Pratichetti
11 Brendan Williams
10 Willem De Waal
9 Simon Picone
8 Marco Filippucci
7 Gonzalo Padrò
6 Manoa Vosawai
5 Valerio Bernabò
4 Enrico Pavanello
3 Pedro Di Santo
2 Franco Sbaraglini (Captain)
1 Ignacio Fernandez Rouyet

Replacements:
16 Enrico Ceccato
17 Augusto Allori
18 Carlo Fazzari
19 Benjamin Vermaak
20 Diego Vidal
21 Ezio Galon
22 Gonzalo Garcia
23 Alberto Di Bernardo

The new Western Force captain: David Pocock

Eight internationals line up for Western Force in the 2012 Super Rugby season opener in Canberra this Friday against the Brumbies.

Following 15 weeks of intensive pre-season preparations Coach Richard Graham said his side is eager to make a strong statement as competition points go on the line for the first time in 2012.

“We’ve drawn a line in the sand and the most important thing for us is our start to the game this Friday night,” Graham said. “There is huge excitement and anticipation.  We’ve been going now in pre-season for three and a half months and the boys are really keen to get started.

“Every week the expectation is that you perform at your very best and give yourself a chance to win, that’s certainly the expectation we’ve got on each other heading into this match.”

After being rested throughout the trial match period star lock Nathan Sharpe will pull on his familiar number five jersey in a big boost for the club.

Sharpe dominated the lineout the last time he was in Canberra and will again be looking to give the Emirates Western Force an advantage in the forwards alongside Wallaby backrow trio of David Pocock, Matt Hodgson and Ben McCalman as well as capped props Pek Cowan and new recruit Salesi Ma’afu.

While there are familiar tones to the Emirates Western Force squad, Graham has reinvigorated the Perth side and there will be a number of new faces wearing the ocean blue for the first time.

Marquee winger and Fijian International Napolioni Nalaga will be one to watch having previously dominated the French Top14 competition with Clermont.  In his four seasons in France Nalaga picked up a ‘Top14 Player of the Year’ award as well heading the try scorers list twice.

Other players in line to make their Emirates Western Force debut include lock Toby Lynn and outside centre Winston Stanley, who have been named in the starting XV, while hooker Elvis Taione, and youngsters Phoenix Battye (lock), Angus Cottrell (flanker), Ben Seymour (flyhalf) and Sam Wara (outside back) are on the substitutes’ bench.

Sam Wykes will miss after being unable to shake a hamstring strain in time for the match.

Starting XV:
1. Pek Cowan
2. Nathan Charles
3. Salesi Ma’afu
4. Toby Lynn
5. Nathan Sharpe
6. Matt Hodgson
7. David Pocock (Captain)
8. Ben McCalman
9. Brett Sheehan
10. James Stannard
11. Napolioni Nalaga
12. Rory Sidey
13. Winston Stanley
14. Nick Cummins
15. Alfie Mafi

Reserves
16. Elvis Taione
17. Kieran Longbottom
18. Phoenix Battye
19. Angus Cottrell
20. Justin Turner
21. Ben Seymour
22. Sam Wara

Scarlets have won their last five league games

The Scarlets will be looking to home and a supportive Parc y Scarlets crowd on Thursday evening as they face a vital game against Treviso in their RaboDirect PR012 top four ambitions.

Having won their last five league games at home at Parc y Scarlets, the West Wales region will be looking to extend winning ways and their best home run since moving to the new stadium in 2008.

The Scarlets narrowly lost their hold on their last two games on the away circuit in recent weeks with a nail-biting finish away at the RDS in Leinster last weekend so it’s a big welcome home after three matches on the road in the past month.

The Scarlets also welcome back a number of their Wales internationals – providing a strong bench to draw upon for Thursday night’s fixture; with Liam Williams (wing), Lou Reed (second row), Aaron Shingler (back row) and Rhodri Jones (Prop) all back in Scarlets shirts.

Benetton Treviso’s only victory in their last eight matches in all tournaments was 37-14 over Italian rivals Aironi on New Year’s Eve. Treviso have won three times on the road this season, at Glasgow, Ulster and Connacht. Benetton have not been victorious in Wales since December 2007, when they beat the Dragons 24-22 at Rodney Parade.

Head of Rugby Nigel Davies said:  “It was tough on the players last week at the RDS, that was a hard-fought, physical game and we competed against them very well. It always going to swing on a couple of key moments, unfortunately it was a really tough call in the end and I was really disappointed for the players they put their all into that performance.

“It was hard to be too critical of them as they did exactly what we asked of them – to go there and compete and we were on even terms throughout that game.  We take a lot out of that performance and will bring that level of commitment and passion into this must-win game on Thursday night.”

Treviso won 20-10 at the Stadio Monigo in round five of the RaboDirect PRO12, and have won two of the three previous fixtures against Scarlets in this tournament.

Starting XV:
15 Dan Newton
14 Lee Williams
13 Gareth Maule (capt)
12 Adam Warren
11 Andy Fenby
10 Aled Thomas
9 Gareth Davies
1 Phil John
2 Emyr Phillips
3 Deacon Manu
4 Dominic Day
5 Damian Welch
6 Josh Turnbull
7 Johnathan Edwards
8 Kieran Murphy

Replacements:
16 Craig Hawkins
17 Rhodri Jones
18 Peter Edwards
19 Lou Reed
20 Aaron Shingler
21 Liam Davies
22 Nick Reynolds
23 Liam Williams

Michael Hobbs (left) beats Piri Weepu to the #10 shirt

Blues coach Pat Lam has named a starting line-up of players who earned their jerseys through solid pre-season performances and are in optimum shape to play the Crusaders in the opening round of the Investec Super Rugby season.

Captained by Keven Mealamu, the Blues welcome back winger Rudi Wulf after a stint in Toulon and he is joined by North Harbour speedster David Raikuna who will make his debut this Friday night on the right wing.

“In the highly competitive outside backs, David Raikuna has put his hand up. He had a very good game against the Highlanders so he’s earned his spot on the right wing. With Sherwin Stowers getting injured in the Rebels game it has given David the chance to start and take the opportunity in a big game,” says Lam

Michael Hobbs, also returning to the Blues has secured the No.10 starting position and it is his form to-date that has impressed the coaches.

“Michael Hobbs impressed in the last game and throughout the pre-season. He’s in great nick so he will start at 10,” Lam said. “There was really good competition for the number 10 jersey and Piri showed his class but we feel at this stage as he is just returning to rugby, it is best to bring him off the bench.”

Starting XV:
1.         Tom McCartney
2.         Keven Mealamu ©
3          Charlie Faumuina
4.         Anthony Boric
5.         Ali Williams
6.         Chris Lowrey
7.         Daniel Braid
8.         Jerome Kaino
9.         Alby Mathewson
10.       Michael Hobbs
11.       Rudi Wulf
12.       Benson Stanley
13.       Rene Ranger
14.       David Raikuna
15.       Isaia Toeava

Replacements:
16        Pauliasi Manu
17        Tevita Mailau
18        Brad Mika
19        Luke Braid
20        Piri Weepu
21        Hadleigh Parkes
22        Sherwin Stowers

Reid has been named captain

The Crusaders will open the Super Rugby season this Friday night when they meet the Blues in Auckland.  Coming off a successful pre-season where they knocked off the Highlanders, Hurricanes and Rebels, the Crusaders will be looking to continue their winning streak as the official season kicks off.

Four changes have been made to the starting fifteen that met the Rebels last week:

Wyatt Crockett comes into the number one jersey, and Ben Franks moves from loosehead prop to tighthead prop in place of brother Owen who will take the bench.

Sam Whitelock and Tom Donnelly remain the starting locks but switch jerseys.  They will be backed up by Luke Romano on the bench.

Robbie Fruean returns to centre and Ryan Crotty has recovered from a hamstring strain to start at second five.  Adam Whitelock and Tom Taylor who have filled this position in the last two warm-up games are both named in the reserves.

Starting xv:
1.    Wyatt Crocket
2.    Quentin MacDonald
3.    Ben Franks
4.    Tom Donnelly
5.    Samuel Whitelock
6.    George Whitelock
7.    Matt Todd
8.    Kieran Read (capt)
9.    Andy Ellis (vice capt)
10. Tyler Bleyendaal
11. Israel Dagg
12. Ryan Crotty
13. Robbie Fruean
14. Sean Maitland
15. Tom Marshall

Replacements:
1.    Corey Flynn
2.    Owen Franks
3.    Luke Romano
4.    Luke Whitelock
5.    Willie Heinz
6.    Patrick Osborne
7.    Adam Whitelock

Paul Hodgson will make the move to Sixways next season

England Saxon and london Irish scrum-half Paul Hodgson has signed a three year contract with Worcester Warriors.

Hodgson, who is currently part of the Saxons EPS squad and has made nine test appearances for England, will make the move to Sixways on a three-year deal from the start of next season.

Known as ‘Dodge’ because of his sidestepping skills, Epsom-born Hodgson has topped over a century of Premiership appearances in his career and played over 150 games for London Irish. The hugely talented scrum-half joined Irish from Bristol in 2004, having represented England at U18 and U21 level.

A quick, compact player, he represented England Sevens before winning his first full cap against Ireland during the 2008 Six Nations. He enjoyed further international recognition during England’s summer series against Argentina in 2009 and started the first three games of the 2010 Six Nations.

The 29-year-old has also impressed for England Saxons on many occasions, helping guide them to triumph in the Churchill Cup at Sixways in 2011 and also featuring in recent games with Ireland Wolfhounds and Scotland A.

Head Coach Richard Hill said: “Paul is a hugely competitive, positive and enthusiastic player who has a fantastic attitude; he has huge drive to win at absolutely everything he does.

“He is a scrum half who is lively around the park, knows how to control a game and puts his body on the line for the good of the team. He is a great character to have on the field and I know his enthusiasm will be infectious and will impact on those around him.

“We are determined to only bring people to the Warriors who will give 100 percent in every game they play and will improve our squad. Paul will do just that and has the work ethic and winning mentality to push the club forward.”

Hodgson said: “Worcester Warriors are an ambitious club with a strong coaching set-up and really developing playing squad. After meeting with Richard Hill I truly understood the aspirations of the club and I’m looking forward to playing my part in that development.

“I have thoroughly my eight years at London Irish and I have been lucky enough to play with some fantastic team-mates and under a great management team. The support from the fans has always been amazing. I am excited by the rest of the season at London Irish and totally focused on helping the team move forward in the Aviva Premiership and make the end of season play-offs.”