Rugby is a hard physical sport, and for players to be successful they will need to have a high level of fitness. In this article I will look at some different methods players can use to prepare themselves for a season of rugby. I will focus on fitness work during three different phases of the year: Off Season, Pre Season, and During the Season.

Off Season

This is the period starting from the end of the previous season. It is important for any athlete to have rest, however, it is also key to keep fitness levels at a good level, so the player doesn’t have to start from scratch again at the start of the season. Players need to work on a range of areas including muscle building, endurance, and to use interval training to emulate the rapid bursts of energy used in a game of rugby.

Rugby Fitness Training Schedule

• Monday – Weight Training – Gym work, Builds player strength. Exercises could include: Triceps Extensions, Pull Downs, Butterflies Leg Curls, Military Presses, Deltoid Lifts, Biceps Curls, and Leg Extensions.

• Tuesday – Interval Training – Emulates game fitness. Short sharp burst of energy, with intervals of rest. Sprint, rowing , swimming or cycling can be used for variety.

• Wednesday – Weight Training

• Thursday – Interval Training

• Friday – Rest

• Saturday – Any Sports Activity – An off season sport such as touch rugby is helpful here. It’s important to remember always that sport should be fun.

• Sunday – Long Slow Distance – A nice long jog or cycle will help with overall endurance levels.

Pre Season

In the period leading up to a season the Saturday session needs to be replaced with more rugby specific exercise. Most teams will form during this period. As Saturday is the most likely day you will be playing during the season, it is good practice, to get a players body into the habit of dealing with higher levels of activity on this day. So a high intensity anaerobic workout is necessary. A good way to monitor player fitness pre-season is to use a beep test. We have a free rugby beep test available to download if you are in need of one.

During Season

During the season Tuesday and Thursday sessions will be replaced with team training. If you have a roll in running team trainings it is important to remember that most player injuries occur during direct player to player contact. So although it’s important to get players used to physical activity involved in rugby, it is a matter of finding a medium someone between hard out bone crunching sessions…and sessions where players only use hit shields and pads.

Strength and Power

Strength work is obviously very important to a player’s conditioning. Weights are an integral part of strength training and there is a good variety of weight training exercises for players in all positions. It is important to focus on all muscle groups as it is very important that you have strong stomach and lower-back muscles, then, for upper-body contact, strong shoulders and chest. Obviously strong legs are also vital. Good exercises include squats, leg extensions, hamstring curls and the leg press.

Speed and Agility

In the modern game of rugby working on your speed and agility is important for players in all positions, but it is of particular importance to those players in the backs, and for loose forwards.

Speed and agility drills should be done:

• on different days to other training
• at the beginning of a training session right after a warm up

Basic Sprints:

Mark out a length about 40 meters apart with a halfway marker at 20 meters. Sprint from the start point to the mid point, and then jog on slowly to the end point. Turn and sprint to the mid point then slowly back to the beginning. This exercise should be done in sets of 5.

Cruise/Sprint:

Mark out a distance of 100 meters. From the start slowly accelerate to reach full speed at about 60 meters and keep sprinting as fast as you can until the end.

Hill Sprints:

In a game like rugby, where explosive speed is key, the first few steps are critical.  Running up a slight hill of about 30 degrees, helps to develop your power and acceleration. This type of training should only be done over short distance of 10-15 meters, and you should rest between attempts.

General Aerobic Fitness

General aerobic fitness is very important for the game of rugby, particularly if you plan to play a full 80 minutes. Working on your aerobic fitness off session is key to your success. Jogging in particular and cycling will both help build your aerobic fitness. For coaches you can use our free beep test to measure player fitness coming into a new session.

Nutrition

Certain foods will help you perform better as an athlete. In general here are some nutrition tips for rugby players:

• As with anyone, for good health players should eat at least 5 portions of fruit and veg a day.
• Starchy carbohydrate foods are not good if you are trying to loose weight, but great for energy for an active athlete, particularly high fibre varieties.
• Protein is essential in your diet, a professional rugby player will eat up to 300 grams of protein in a day – that’s the equivalent of about 10 tins of tuna, 8 Chicken breasts or 50 eggs.
• It is important to reduce the amount of fatty sugary foods eaten.
• As players sweat a lot during a game of rugby, it essential to drink plenty of fluids on game day.

Mental toughness

Rugby is a hard physical game that requires a high level of commitment. It is an important coaching skill to build up the mental toughness of players. Players need to have faith in their team mates, and that the players around them will do their jobs. Players need to have belief in the aims, and strategies of the team. In this way, the team will work much better together. 

Ball skills

Even at the highest levels of the game, handling errors, poor lineout throws, poor kicking skills cost teams games. You can never, within reason, work too hard on ball skills. Backs in particular need to have very good ball skills to keep up with the fast moving speed of the game, and to ensure that back movements are fluid. Kicking skills are also very important for backs to work on; both for tactical kicks and goal kicking. Have a look around the rest of this site for some different ball skills and rugby drills for players.

Technical skills

There is a variety of technical skills for players in different positions.  Most of these skills are important to all players, but have particular value to players in the following positions:

All front row: Scrum, driving, rucking, mauling and general breakdown skills. Strength and power.
Props: Lifting for the lineouts and kick offs
Hooker: Throwing skills for lineouts
Locks: Jumping and timing for lineouts, receiving kicks and catching, specific scrumming skills.
Loose forwards: rucking, mauling and general breakdown skills, strong at tackling.
Number eight: Taking the ball out of the back of a scrum, running the ball in contact. Strength and power.
Scrum half: Strong pass, tactical kicking, fast acceleration.
Fly half: Tactical kicking, passing, positional, decision making. 
Centres: Strong tackle, positional, passing, strong running in contact.
Wings: Speed, positional.
Full back: Speed, positional, tactical kicking, decision making, defensive.