Derby Tabata

In this simple but challenging exercise, the coach will use a tabata timing method to time players working in groups of 3/2 blockers and 1 jammer.

Tabata timing is 20 seconds work to 10 seconds rest for a total of 4 minutes.

For the 20 seconds work, the jammer works the wall constantly - if they get thru, they immediately turn around and start working it the other way. There should be no stops in that 20 seconds - keep that work rate high.

This work rate pushes the body to burn all of its aerobic resources and work anaerobically. It's a very tough 4 minutes when performed correctly.

The coach should time this, blowing a whistle for each interval.

Some notes on blowing the whistle: warn the players when work is about to start - I usually count down from 3 - 2- 1 - Go! This will ensure they start on time

Do NOT warn them that play is about to finish. Players will naturally relax when they hear the signal that time is nearly up, and we want them to be working for the full 20 seconds

Equipment

I use the Android Tabata app found here: https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en_GB

In this drill we want players to move thru the discomfort of being tired, the coach should be on the work rate as much as possible.

Players should be visibly tired after completing this drill.