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.
Or if you’re looking for a quick training boost check out our Rugby FitFiles which allow you to target areas from Flexibility to Strength and Power.
in Fitness & Conditioning, Practice plans
Training can easily isolate skills without forcing players to change mindsets quickly. This session concentrates on working players hard in one area and then pushing them into decision-making situations. It will improve fitness, communication and organisation. MORE
in Fitness & Conditioning, Rugby drills, Tackling
Use this activity to develop tackle recovery.
in Fitness & Conditioning, Pre-season
Here is a circuit that allows you to train the core running skills – changing direction, changing pace, turning, accelerating and running backwards or sideways. It is good for a pre-season or in season
in Email Newsletters, Fitness & Conditioning
Thinking about your pre-season training programmes? Or do you need to give your team mid-season boost? Here are four activities to work on players' contact fitness. MORE
in Fitness & Conditioning
How do we get a perfect balance of conditioning and skill work? Simple – concentrate on four key elements. MORE
in Fitness & Conditioning, Passing & Handling, Practice plans
Pressure comes from competition and working under fatigue. This advanced session works on the second element before introducing the first, concentrating on handling, running and support. MORE
in Fitness & Conditioning, Practice plans, Rucking & Mauling
This is bread and butter ruck work. Groups of three players operate together to ensure the ball is won at every contact. It is super-quick ball. The tackle is made, the next two players clear the area of threats, and the ball is away to the next breakdown. MORE
in Contact, Fitness & Conditioning, Practice plans, Rucking & Mauling
Your players need to be able to ruck, then move on to another tight action / task (like run, tackle or pass) and then probably ruck again. In matches, rucking does not happen in isolation. This session works on improving your players technique at rucks, breaking away, then rucking again. MORE
in Fitness & Conditioning, Small-sided games
This game enables you to examine how your players react when fatigue is creeping up on them. Are they able to maintain their physical and mental speed, and does their technique hold up as their energy declines? MORE
in Contact, Fitness & Conditioning, Practice plans
To have a successful rugby team, your backs have to be able to ruck and your forwards have to be able to pass in open play. Without those skills, your team will struggle to maintain continuity. This session challenges players to change roles and adapt quickly.