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Rugby

Support Running and Angles Conditioning Drill

Develop your players' ability to support the ball carrier at pace and with correct angles while building rugby-specific conditioning.

Drill · intermediate · 20 min · 8 players · Sep 12, 2026

What you need

Cones, Balls

Setup

  • Area: 40m x 30m grid, marked with cones.
  • Players: 8+ players (works best with 8-12).
  • Equipment: 1 ball per group, cones, whistle.
  • Organisation: Divide players into two groups of 4 (or 3-5). One group acts as attackers, the other as defenders. Set up three stations (A, B, C) along the length of the grid, 10m apart. Each station has a cone representing a defender. Attackers start at one end with a ball. Defenders stand at each station.

Step-by-Step Instructions

  1. Initial Attack: The first attacker (ball carrier) starts at cone 1, with two support players (one on each side, slightly behind). On your whistle, the ball carrier runs towards station A, where a defender is positioned.
  2. Support Angle 1: As the ball carrier approaches defender A, the first support player (from the left) runs an unders line (close to the ball carrier) to receive a short pass and engage defender A. The ball carrier passes just before contact.
  3. Support Angle 2: After passing, the ball carrier loops around behind the new ball carrier (support player 1) and becomes the second support player on the right. Support player 1 now attacks defender B at station B, with the second support player (from the right) running an overs line (wider) to receive a pass and engage defender B.
  4. Continuous Play: The sequence continues: after each pass, the previous ball carrier loops to become the next support player on the opposite side. The attack progresses through stations A, B, and C, then turns and attacks back through the stations in reverse order (C, B, A).
  5. Defenders: Defenders at each station are passive initially: they must stay on their cone and only simulate a tackle (no contact). Their role is to provide a target for the attackers to fix and pass.
  6. Rotation: After one group completes 2-3 continuous cycles (down and back), swap with the other group. Ensure all players experience both attacking and defending roles.
  7. Conditioning Element: The continuous nature of the drill ensures players are constantly moving, accelerating, decelerating, and changing direction. Keep the pace high; rest for 60-90 seconds between cycles.

Coaching Points

  • Communication: Support players must call early (e.g., "Left!" or "Right!") to let the ball carrier know they are available.
  • Depth and Pace: Support runners should start slightly behind the ball carrier and run onto the pass at pace, not flat-footed.
  • Angles: Unders lines (close to ball carrier) to fix the defender, overs lines (wider) to create space. Change angles sharply to confuse defenders.
  • Pass Timing: Pass just before contact, not after. The ball carrier should engage the defender to commit them before passing.
  • Scanning: Ball carrier should scan for support before receiving the ball, and support players should scan for space and defenders.
  • Body Shape: Support players should receive the ball with hands out, eyes up, and ready to accelerate.
  • Conditioning Focus: Maintain high intensity; this drill is designed to improve anaerobic capacity and repeated sprint ability.

Common Mistakes

  • Flat Support: Support players running too flat (in line with ball carrier) instead of behind, making it easy for defenders to drift.
  • Poor Angles: Running straight lines instead of curved or angled runs, which makes it easier for defenders to read.
  • Late Calls: Not communicating early enough, leading to missed opportunities.
  • Passing Too Early: Ball carrier passing before engaging the defender, allowing the defender to drift onto the next attacker.
  • Ball Carrier Not Looping: After passing, the ball carrier must immediately loop to become a support option; failing to do so reduces attacking options.
  • Defenders Advancing: Defenders should stay on cones; if they advance, it changes the drill's focus.

Progressions & Variations

  • Progression 1: Add a second defender at each station (2v2 at each station) to increase decision-making and require more precise angles.
  • Progression 2: Allow defenders to advance 2-3 steps once the ball carrier gets close, simulating a more realistic defensive line.
  • Progression 3: Introduce a time limit (e.g., 30 seconds) to complete a full cycle, increasing intensity and conditioning effect.
  • Variation 1: Instead of passive defenders, use tackle bags or shields for players to hit before passing, adding a contact element.
  • Variation 2: Change the starting positions: have support players start wider or deeper to practice different angles.
  • Variation 3: Add a turnover: if a pass is dropped or a defender intercepts, the defenders become attackers and the drill continues in the opposite direction.
  • Variation 4: For younger or less experienced players, reduce the number of stations to two and slow the pace, focusing on technique before conditioning.

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