an american football rugby training and extra equipment

For american football and rugby

Fill a rugby ball with sand and seal it again
You can do this by cutting an x into the ball and then put sand in it
using a funnel
Note that some rugby balls might be hard to fill or aren't qualified for this kind of thing

Hold the heavier ball and run around with it do sprint starts and do the agility ladder
If you hold the normall ball after doing it with a heavier ball it
will feel like a feather.
You can just train with a normall ball and sometimes with a heavier ball here and there.

You can also fill up a baseball with sand, it will weigh around 5 or 10 kilogram
I forgot the weight
It's harder to hold and will really train the holding of the rugby ball
You can also do the agility ladder with this and run around the distances ran over the field

You can also just use a medicine ball