Goal: Game readiness, return-to-play, college or club development

15 min: Speed mechanics, sprint profiling

20 min: Positional skill work (live or contact prep)

20 min: Rugby conditioning block (sleds, prowler, shuttle series)

optional swaps

10 min: Power/strength (e.g. med balls, bands, jumps, lifts if gym available)

10 min: Tactical discussion, film review, or game plan prep

Optional: Include GPS tracking, testing benchmarks (beep test, 40m sprint, tackle technique assessment)