Today I led the Redbank Bears Men’s Rugby League squad through a contact-focused session. With the season still in its early phase, the emphasis was on refining clinch takedown mechanics and improving post-contact control. One of the primary drills was: Sprawl → Turtle → Takedown This drill targets the scramble phase immediately after initial contact. The objective is simple: establish dominant control quickly. If control is not secured within the prescribed time window, the rep is terminated and reset. The standard is clear — win the scramble fast or concede the exchange.

Total Duration: ~40–45 minutes Objective: Develop high-velocity force production across multiple planes Focus: Neural drive, elastic stiffness, and explosive output with controlled fatigue Speed and intent drive adaptation. Rest protects output. --- 🔹 Dynamic Warm-Up (8–10 min) Continuous controlled flow. No rushing. • Hamstring sweeps × 10 each • Cossack squats × 6 each side • Knee hugs to calf raise × 10 total • World’s Greatest Stretch × 5 each side • Thread the Needle × 6 each side • Banded Pallof Press × 10 sec each side Purpose: Increase tissue temperature, mobilise hips and thoracic spine, activate posterior chain, and establish trunk stiffness before explosive work. Athletes should finish warm, mobile, and neurologically ready — not fatigued. --- 🔹 A. Elastic Prep (5 min) A1. Banded Pogos 3 × 15 contacts Load: Light band RPE: 6 Rest: 45 sec Purpose: Improve ankle stiffness and reactive strength. Prime CNS. --- 🔹 B. Vertical Power Complex (8–10 min) B1. Trap Bar Jumps 3 × 5 reps Load: 20–30% 1RM trap bar deadlift RPE: 6–7 (velocity dominant) Rest: 60–90 sec B2. Overhead Wall Ball Slams 3 × 5 reps Load: 6–9 kg RPE: 7 Rest: 60 sec Purpose: Triple extension and vertical force transfer. Terminate if velocity drops. --- 🔹 C. Lateral + Rotational Power (8–10 min) C1. Banded Ice Skaters 3 × 3 each side Load: Light band RPE: 6–7 Rest: 45–60 sec C2. Wall Ball Side Throws 3 × 3 each side Load: 4–6 kg RPE: 7 Rest: 60 sec Purpose: Frontal plane force production and rotational sequencing. --- 🔹 D. Posterior Chain + Reactive Slam (5–7 min) D1. Reverse Hyperextensions 3 × 5 reps Load: Light–moderate RPE: 6 Rest: 45 sec D2. Slam Ball Throws 3 × 5 reps Load: 8–12 kg RPE: 7–8 Rest: 60 sec Purpose: Posterior chain activation followed by aggressive ground strike. --- 🔹 E. Speed Exposure (5–7 min) Curve Treadmill Sprints 4 × 10 sec Intensity: 90–95% Rest: 60 sec Purpose: Acceleration mechanics and force application. Extend rest if posture or velocity declines.

Hey @Phil Daru been looking at the classroom to find where the replays of live calls/Q&As are located and couldn't find it. Where are they located?

AM ANAEROBIC LACTIC UPPER BODY COMPLEX PM LOWER BODY STRENGTH/ HYPERTROPHY- VOLUME ROTATION WARM UP - Sled March 2x20Yds - Goblet Squat Holds 2x30sec - Banded Glute Bridges 2x15 - Walking Lunges 10/10. MAIN STRENGTH SUPERSETS - A1 Front Squats 4x3 - A2 Weighted Box Jumps 4x3. - B1 Barbell RDL 3x3 - B2 Broad Jump 3x3 - STRETCH - SUPINE BREATHING IN - STAY SAFE STAY BLESSED TEAM 🙏🏻 💪🏻