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Fitness & Conditioning

Fitter teams win more games – it’s as simple as that. Of course, we know that most clubs will not have a fitness trainer or a well-equipped gym. But there is a lot you can do yourself.

 

Whether you are a player or a coach we have lots of exercises designed specifically to improve your training and get you rugby fit. The fitness and conditioning drills in this section look at how you can help your players to get fit, stay fit, avoid injury and recover more quickly, take a look to see the impact it can have on your training. 

 

How many times have you seen a close game decided in the last 10 minutes because one team is fit and the other is running out of energy? Don't be a part of that losing team! Working on fitness is something every rugby player can do to improve results for their team.

Rugby Training Drills for Players

Rugby Training for Coaches

Want more information on training for rugby fitness? Take a look at our complete guide to rugby workouts and nutrition Rocket Rugby - you'll get it in the book library if you have a Premium membership.

Age Groups
U5
U6
U7
U8
U9
U10
U11
U12
U13
U14
U15
U16
U17+
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The research to help shape youth training

The research to help shape youth training

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Crunch the ruck towers

Crunch the ruck towers

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Conditioning and skills

Conditioning and skills

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Develop robustness in training sessions

Develop robustness in training sessions

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How to use (and not abuse) relay races in training

How to use (and not abuse) relay races in training

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Developing positional speed

Developing positional speed

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Contact conditioning

Contact conditioning

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Cliff edge fitness game

Cliff edge fitness game

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Rugby Coach Weekly Issue 152

Latest Issue

Rugby Coach Weekly Issue 152
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Five easy to set-up fitness tests

Five easy to set-up fitness tests

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Home fitness workouts: Full body workout

Home fitness workouts: Full body workout

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Home fitness workouts: Bodyweight leg

Home fitness workouts: Bodyweight leg

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Return to play: Games, drills and fitness testing

Return to play: Games, drills and fitness testing

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Fitness home workouts: Session 1

Fitness home workouts: Session 1

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At home 15 minute training programmes from Purds

At home 15 minute training programmes from Purds

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Sparta 300: Touch & run and kick backs

Sparta 300: Touch & run and kick backs

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Parent & kid: Chair passing challenge

Parent & kid: Chair passing challenge

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At home YOUTUBE star coaches and their ideas

At home YOUTUBE star coaches and their ideas

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Sparta 300: Blind pairs and single-hand pass back

Sparta 300: Blind pairs and single-hand pass back

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Parent & kid session: Ball placement v the broom

Parent & kid session: Ball placement v the broom

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Parent & kid sessions: Trick fitness tic-tac-toe variations

Parent & kid sessions: Trick fitness tic-tac-toe variations

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Solo garden exercises: Core fitness

Solo garden exercises: Core fitness

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Sparta 300: Ball retrieve and catch, pop, roll, pop

Sparta 300: Ball retrieve and catch, pop, roll, pop

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Sparta 300: High catch and ball blind drop

Sparta 300: High catch and ball blind drop

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Rugby Coach Weekly

Rugby Coach Weekly offers proven and easy to use rugby drills, coaching sessions, practice plans, small-sided games, warm-ups, training tips and advice.

 

We've been at the cutting edge of rugby coaching since we launched in 2005, creating resources for the grassroots youth coach, following best practice from around the world and insights from the professional game.

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