 We're Tim and Jaco from the School of Calisthenics and Canterbury have invited us down to help these lads bomb-proof their shoulders as agility experts ready for the Canterbury Rugby Fit Final against Ireland. First exercise fellas, we're going to look at prepping the shoulders. We're going to take a frog stand and look at some of the progressions. It's going to give us stability in the shoulders and strength to help us get ready to take impact when we're on the field. So you're going to go up onto your toes, you're going to put your knees outside of your elbows, hands shoulder width apart, spread the fingers to give yourself a knife base and then grip with those fingertips. We now need to start to lean forwards, lift one foot off, keep pushing down, lift the other one off. Goose! Alright, keep pushing that, keep pushing that, keep pushing that, keep pushing that. Beautiful. Alright boys, we're coming to do a little bit of bouldering. The great thing about climbing is we can start to challenge our grip and our strength in different positions. Rugby puts our shoulders in some awkward shape so we're going to get out of our comfort zone, do some climbing so we can prep ourselves to get back out on the park. What I want you to think about as you go through as you're building confidence and get a bit more comfortable, you start to reach and challenge yourself. For Rugby we're going to sometimes have to reach, grab a player out wide or we're just going to find ourselves in a shape which we don't like, find a hold, challenge yourself, see if you can make it, keeping yourself close to wall and see how far around you can get. Make it hard. Don't take the easy option, I'll end up taking the easy option in the main train now then. Working on your grip strength is great for the shoulder and if you haven't got a bouldering centre like this you can just do it on a pull-up bar at home or in the gym. Rugby is a chaotic game so we need to be good at moving in and out of different positions, particularly around the contact area. Full body agility means being able to make hits, get up and then carry on the game and get possession back at the ball. Okay so our first position is going to be the bear crawl shape. Get onto the ground guys, nice and strong in the shoulders just like in the frog stand, a flat back position, nice wide stable base. From that position what I want you guys to do is crawl forward, left arm, right leg. So we're going to start to strike, keeping your backs down, go two paces forwards then two paces backwards, let's go. The job now is to rotate, it's going to roll so it's going to go to his left, it hits the ground, he's back up into bear crawl and then we can pop through. For me going to go set, rotate, go, good, bear crawl, pop, good. Come in, come in, that's your total body agility lads, we've won pre-controllers and we're ready to beat the Irish. Yeah!