So during pre-season. It's really important that players are aware of their Fitness and conditioning and there's a variety of levels and standards but Fitness and conditioning applies to absolutely everybody that's playing the game and often we don't have Specialists coaches or advice to actually inform us what those things should should do and what they look like at that rugby coaching drills. We have a section within the video library, which is got Fitness and conditioning. If you click on the fitness and conditioning section, there will be a number of videos that will show you some basic things that would help you and help you players get into shape for this season. Hi, I'm Jack queen. I'm a showman conditioning coach. I'm gonna take you through some body weight conditioning stuff for rugby. Next exercise is going to be a Power movement. We've done lower body and upper body strength knowing you some power bit more speed in the in the exercise we do first one up is Jump squats. Same stance is the squats originally shoulder width apart feet tend to two hands on your hips this time. We're not going to be squatting all the way down. We squatting halfway and jumping up as fast as we can and getting as much height as we can in between so when we're jumping make sure a lot of people tend to jump and land straight legged and we're jumping winner go as high as you can and then absorb the landing. Like this the actual exercise isn't the Russian between we're looking for as much speed as sorry much higher as we can but don't rush your reps. This is slightly different to the body weight squats. We're not looking at 10 reps here. We're looking at quality. So 3 to 5 reps is greater this as a beginner and progress on as you need to from a side angle facing forward. We're going to be squatting to about 90 degrees which is a half Squat and jumping up through So a progression of this is now a tuck jump move your hands from your hips Saint exactly the same start. We're going to jump the exactly the same way other than that has been by our side this time. We're going to tuck our neat so and same as the body weight squats start off at three reps progressing up to the five reps as you get better and we'll sign angle. second time starts hands in front of you progression of that as well. So we're going to jumping and moving more of a dynamic jump as opposed to just jumping up. We're gonna jump in forward from a side that will do this from the side angle. So solid apart looking right in front of you take a deep breath squat down jump out loud The Landing three jumps. You can do them in a row. We can turn around and jump back on yourself three jumps initially working up to five as you get stronger that's power. So we're power we're looking at will improve your speed your strength from the tackle make you more powerful around the pitch. Legos Patterson Patterson, he's still going brushing off the checklist. Michael Patterson gets the first try. Well, it was all too easy for the former Crusader. Look at the tackles. Just falling off in two three.