The Best Examples of Agility Drills for Rugby Players: 3 Effective Examples That Actually Work

When coaches talk about the best examples of agility drills for rugby players, a simple cone shuffle with hard cuts is usually near the top of the list. It’s basic, but it hits the key qualities you want: quick feet, sharp change of direction, and staying low while accelerating.

How to set it up

Lay out 5 cones in a straight line, each about 6 feet apart. That’s your first pattern. Then, 10 feet to the side, set up a second line of 5 cones in the same way. Think of it as two parallel ladders made of cones.

Players start at the first cone in line one, facing forward.

On your call:

• They sprint to cone 2, then side-shuffle to cone 2 on the parallel line.
• From there, they sprint to cone 3, shuffle back to line one, and so on.
• At the final cone, they finish with a 10–15 yard sprint.

You can run this with or without the ball. With backs, I like to have them carry and finish with a pass to a teammate at the end.

Coaching cues that matter

For this example of an agility drill to transfer to rugby, pay attention to:

• Body height: Hips low, chest up, knees bent. Picture defending in the line.
• Foot placement: Plant the outside foot hard when changing direction.
• Arm drive: Pump the arms when re-accelerating out of each cut.

These sound simple, but they’re what separate sloppy footwork from match-ready movement.

Variations: More real examples from one simple pattern

Here are several real examples of how to tweak this drill so it doesn’t get stale:

• Reaction version: Instead of calling the pattern beforehand, you stand in front and point left or right at each cone. Players must react in real time. This mirrors reacting to defenders instead of memorizing a route.
• Ball-handling version: Players carry a ball and must perform a quick spin pass or pop pass to a support runner at the end of each shuttle.
• Defender shadow version: Pair players. One is the attacker, one is a defender a step behind. The attacker leads the pattern, and the defender mirrors the movement, staying square and balanced.
• Fatigue version: Add 5 push-ups or a 10-second plank before each rep to simulate late-game fatigue.

These variations turn one simple cone layout into several examples of agility drills for rugby players that work for both attack and defense.

2. Reactive “W” Run: One of the Best Examples for Game-Like Movement

The reactive “W” run is one of the best examples of agility drills for rugby players who need to cut at speed while reading cues—perfect for wings, fullbacks, and any ball carrier who needs to slice through traffic.

Set up the “W” pattern

Use 5 cones to form a W shape:

• Cone 1: Start point.
• Cone 2: 10 yards forward and 5 yards to the right.
• Cone 3: 10 yards forward and 5 yards to the left of cone 2.
• Cone 4: 10 yards forward and 5 yards to the right of cone 3.
• Cone 5: 10–15 yards straight ahead from cone 4 (finish line).

Players start at cone 1 with a ball.

On your whistle:

• They accelerate to cone 2, plant and cut toward cone 3.
• From cone 3, they cut again toward cone 4.
• From cone 4, they explode out into a straight sprint to cone 5.

That’s the basic pattern. Now let’s make it rugby-specific.

Add reaction and decision-making

To turn this into a stronger example of an agility drill for rugby players, you need unpredictability.

Try these variations:

• Coach call: As the player approaches each cone, you call “left” or “right.” If you call “right” at cone 2, they must make a sharper cut and widen their angle. This simulates stepping inside or outside a defender.
• Color cones: Use different colored cones and call the color instead of left/right. This forces the player to process visual information under speed.
• Defensive read: Place a defender (or coach) between cones 3 and 4. The defender steps left or right at the last second, and the attacker must cut opposite.

These are real examples of agility drills for rugby players that connect directly to reading the defensive line.

Coaching points to emphasize

• Eyes up: Players should not stare at the cones. They should glance, then get their eyes back up as if scanning defenders and support.
• Plant foot outside the cone: The plant should be just outside the cone, not on top of it, to mimic cutting around a defender.
• Hip and shoulder alignment: Hips and shoulders should turn together in the direction of the cut—no twisting the upper body while the hips lag behind.

Progressions for different positions

This single W pattern can give you several of the best examples of agility drills for rugby players when you tailor it by position:

• For backs: Add a support runner at the finish. The ball carrier must execute a draw-and-pass or a late pass after the final cut.
• For forwards: Shorten the distances to 5–7 yards and add a contact pad at the end. They cut through the W pattern, then finish by driving into the pad for 3–5 steps.
• For halfbacks: At each cone, they must perform a quick pass to a coach, receive it back, then cut. This builds footwork plus passing under movement.

3. Mirror & Chase Drill: A Live Example of Agility Under Pressure

If you’re looking for examples of agility drills for rugby players that feel like actual rugby, the mirror and chase drill is your friend. It’s competitive, chaotic, and players love it.

Basic mirror setup

Mark out a 10x10 yard square with cones.

Two players face each other inside the square:

• One is the leader (attacker).
• One is the mirror (defender).

On your signal, the leader moves anywhere inside the square using shuffles, short sprints, and quick changes of direction. The mirror must stay in front and maintain a good defensive stance for 10–15 seconds.

This is one of the best examples of agility drills for rugby players because it teaches both sides of the ball at once: attacking footwork and defensive tracking.

Turn it into a chase

On your whistle at the end of the mirror phase, the leader turns and sprints for a try line 15–20 yards away. The mirror becomes the chaser and tries to tag them before they cross the line.

Now you’ve combined:

• Short-area agility
• A reactive component
• A longer sprint under fatigue

Variations to get more from the drill

Here are several real examples of how to customize this drill:

• Ball carry version: The leader carries a ball during the mirror phase, working on footwork while protecting possession.
• Contact finish: Instead of a tag, place a tackle pad at the try line. The chaser must make a controlled shoulder contact on the pad as the leader tries to step past.
• Boundary penalties: If either player steps outside the 10x10 square during the mirror phase, they do 5 burpees. This encourages control, not just wild movement.
• Time pressure: Shorten the mirror phase to 5–8 seconds, then blow the whistle. This mimics a quick break from the line.

These variations give you multiple examples of agility drills for rugby players using one simple grid.

Building a Full Session from These 3 Effective Examples

You can turn these three effective examples into a full agility session that runs about 45–60 minutes.

Warm-up (10–15 minutes)

Start with a dynamic warm-up: light jog, high knees, butt kicks, lunges, and some basic lateral shuffles. Organizations like the CDC highlight the value of proper warm-ups and gradual intensity increases to reduce injury risk in youth and adult sport programs (CDC physical activity basics).

Then add:

• Short 5–10 yard accelerations
• Forward and backward shuffles
• Simple side-to-side hops

This preps the joints and nervous system for the quick changes of direction in your agility work.

Main block: Using the best examples of agility drills for rugby players

A simple structure:

• Block 1 – Cone Shuffle & Cut: 4–6 reps per player, 20–30 seconds rest between reps.
• Block 2 – Reactive “W” Run: 4–6 reps, building from basic pattern to reaction-based versions.
• Block 3 – Mirror & Chase: 3–5 rounds per pair, short 30–45 second breaks.

Rotate players quickly. Keep reps short and sharp so quality stays high. Agility work should be snappy, not a conditioning slog.

Cooldown and injury awareness

Finish with light jogging, walking, and stretching for the hips, hamstrings, and calves. Resources from the National Institutes of Health emphasize the role of strength and flexibility in reducing sports injury risk (NIH sports injury overview). Combine agility training with strength work for the ankles, knees, and hips to support those hard cuts.

More Real-World Examples of Agility Drills for Rugby Players

If you want a few extra ideas to mix into your week, here are more real examples that build on the same principles:

Ladder plus burst

Use an agility ladder for quick feet (two feet in each square, in-and-out, lateral runs), but always finish each pattern with a 10–15 yard sprint. The ladder teaches rhythm; the sprint teaches you to turn that rhythm into real speed.

Box shuffle with tackle pad

Create a 5x5 yard box. A ball carrier moves around the inside with quick shuffles and short sprints. A coach or teammate with a tackle pad steps in at random angles. The carrier must step, spin, or cut around the pad while maintaining control of the ball.

“Gate” decision drill

Set up 3 small “gates” (two cones about 2 yards apart) in a line 10 yards away from the start, one left, one center, one right. As the runner approaches, you call a gate color or number. They must react and cut to that gate, then accelerate through. This is another strong example of an agility drill for rugby players who need to change running lines based on late calls.

How Often Should Rugby Players Do Agility Drills?

Most field sport research and coaching practice points toward 2–3 agility-focused sessions per week being plenty, especially when combined with regular rugby practice and games. Agility work is intense on joints and soft tissues, so quality and recovery matter more than sheer volume.

Health and performance organizations like the Mayo Clinic emphasize progressive training loads and adequate rest to avoid overuse injuries (Mayo Clinic training tips). Apply that same thinking to agility training: build up gradually, don’t hammer players with 50 chaotic reps on day one.

A simple weekly structure:

• In-season: 1–2 short agility blocks (15–20 minutes) built into regular practice.
• Off-season or preseason: 2–3 sessions per week, focusing on technique first, then adding speed, reaction, and contact.

FAQ: Examples of Agility Drills for Rugby Players

Q1: What are some basic examples of agility drills for rugby players who are just starting out?
Begin with simple patterns like the cone shuffle & cut, a basic zigzag run between cones, and short lateral shuffles in a 5x5 yard box. These give new players an easy example of how to change direction safely while learning to stay low and balanced.

Q2: Which example of an agility drill is best for backs?
The reactive “W” run is one of the best examples for backs because it combines speed, angles, and decision-making. Add a defender or a late call from the coach, and it looks and feels very similar to stepping through a broken defensive line.

Q3: Can forwards use the same examples of agility drills as backs?
Yes, but tweak the distances and finishes. Forwards can run the same patterns over shorter spaces (5–7 yards) and finish with contact on a pad or a clear-out at a ruck shield. That way, the examples of agility drills for rugby players stay position-specific without reinventing the entire session.

Q4: How do I know if these drills are actually improving agility?
Time players over short distances (like a 5–10–5 shuttle) every few weeks, and watch video of contact situations and line breaks. If cuts look sharper, players stay on their feet more often, and short-change-of-direction times improve, your examples of agility drills for rugby players are doing their job.

Q5: Do I need special equipment for these examples of agility drills?
Not really. Cones, a few tackle pads, and maybe an agility ladder are enough. The best examples of agility drills for rugby players rely more on smart design and good coaching cues than fancy gear.

If you build your sessions around these three effective examples—cone shuffle & cut, reactive “W” run, and mirror & chase—and sprinkle in the extra variations, you’ll have a toolbox full of real, field-tested examples of agility drills for rugby players that carry straight into match day.