Sunday
Fartlek Training (all as one continuous session)

• Jog 5 minutes
  
• Fast even paced run for 3 min
  
• Jog for 3 min
  
• Running even paced for 3 minutes with 4 or 5 fast bursts
  
• Jog for 3 min
  
• Hard runs for 1 minute interspaced with 1 min walks - 5 reps
  
• Cool down jog of 5 minutes
  
• 30 minutes of stretching
  

Monday
400m run (2x)
300m run (4x)
200m run (6x)
100m run (8x)

Tuesday
Practice

Wednesday
Conditioning/Agility Session with Coach Angela

Thursday
Practice

Friday
Rest

Saturday
3 mile jog
40 meter sprints (15x), walking back to starting point

The Nightmare continued our pre-season practices the last two weeks. Thankfully the temperatures and weather have cooperated to make for much more pleasant practices. We have continued to cover the basics of passing, tackling and rucking. We have also continued to have new recruits coming out to practice. The more players the better.

This week we have started splitting players into forwards and backs. This is a big step in our pre-season progression. The next step will be to put players into specific positions and find the best combinations. This part of the season requires a lot of effort from both the coaches and players. In order to have a successful season you must do some of your best work during this period. I find this time exciting, like putting together an intricate puzzle.

Here's to finding all the pieces!

Coach Bell

The first two practices of the season are in the books and, dang, they were cold. The temperatures didn't have a negative effect on player turnout or effort. The Nightmare have had 24 players come out so far, half of which are brand new to the team and we expect more new players next week.

In week one, most practice time was spent on ball handling and agility. Both are important fundamentals of rugby and the coaches took great effort to make the drills as fun as possible for the players. The coaches were so impressed with the numbers and effort that they allowed the boys to play touch at the end of both practices.

Next week we will be adding some contact to practices. Things definitely get more interesting when you add contact. Hopefully the weather is a little more cooperative.

See you on Tuesday!

Coach Bell

We are looking forward to our ninth season in 2015.  We have a solid group of returning players and will be actively recruiting players from around Mid-Missouri to fill out the team.  

Practices begin on January 6 and will be every Tuesday and Thursday from 5:30 to 7:00 p.m. starting at the 63 Sports Complex and moving to our pitch in North Jefferson City after Daylight Savings Time ends. 

We've qualified for the State tournament the last two seasons and are confident we will return this year. 

Go Nightmare!

Coach Chris Bell