What good looks like
- Ball in two hands, not tucked, until the last stride
- Acceleration happens THROUGH the cone, not before it
- Chin up, eyes past the cone rather than down at the ball
- Shoulders stay square to the direction you are running
Guides / Running drills / Carry and accelerate
Running drills
Counted in the app
Carry and accelerate
This drill builds a two-handed carry that survives the moment you change pace.
The drill
- Put a cone down as your start and a second cone 15 meters away.
- Walk the first 5 meters carrying the ball in two hands in front of your chest.
- At the 5 meter mark, accelerate hard to the far cone.
- Keep the ball in two hands the whole way. Tucking it under one arm is the habit this drill is built to break.
- Walk back and go again. Six runs is a set.
Space
20m x 5m of flat grass, one ball, two cones.
Make it harder / make it easier
Harder. Start the acceleration from a standing position rather than a walk, so there is no run-up to hide in.
Easier. Shorten to 10 meters and jog rather than sprint, holding the two-handed carry the whole way.
How to film it
Prop the phone side-on at the halfway point, both cones in frame, the whole run in one take. How to film a drill.
Film your carry tonight.
Prop your iPhone, film your set, and Rugby AI counts what it sees in your running. You get one thing to work on, a drill for it, and this check next to your last one.
Free to start. Five checks every week. No account needed.