Welsh Anaerobic Test (WAT)

This drill presents an anaerobic challenge encompassing both linear and lateral movements, making it particularly relevant for rugby players. With its focus on directional changes and rapid transitions from the ground, this test mirrors the dynamic demands of rugby gameplay. Evaluating both agility and speed, this drill is a crucial component of rugby-specific training.

Welsh drill.

Drill Instructions

This drill uses 2 Dashr|Blue Timing gates and 3 cones (not included). You likely already have your devices registered, if not – please check out the Dash Drill as it is the same process.

Step-By-Step Instructions

  • To set-up this drill you will have a starting gate on regular tripods around waist height.
  • Set-up the finish laser in a similar fashion, waist high just to the side of the start laser – but on the actual finish line.
  • Place cones at 2m, 5m, and 15m downfield.
  • To get to this drill go to Sport Collections > Rugby > Welsh Anaerobic.
  • Power on the lasers, and connect them one at a time in the App.
  • Once all devices are connected, press “Start Testing”.

Running The Drill

  • Check in the appropriate athlete (details here) – optional.
  • When ready, the athlete stands in the laser at the start. After getting the “GO!” message he or she does an “up-down” (see video) and then completes a figure 8 around the cones at 2m and 5m, sprint to the 15m cone then back through the finish gate.
  • The time will show up on the app and if you checked in the athlete, it will be saved to local history as well as the cloud (if on network).
  • This is repeated 10 times and add up all 10 reps for the total time.