EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES

Home fitness workouts: Full body workout

Nic Dolly, from Build U Fitness, gives us a full body workout that your players can do at home, which will help test your cardiovascular and strength endurance.

HOW TO TRAIN

Burpee: From a star jump, into a press up position for a squat thrust.

Hand release press up: Normal press up, but once on the ground hands off the ground, before going up to complete the press up.

Air squats: Balanced standing position, then sitting so hips in line with knees, and then back up.

Keep the form!

One round: five burpees, 10 hand release press ups, 15 air squats.

Complete 10 rounds of this set of exercises and record the time.

See if you can beat that time in your next session.

You should do workout sessions approximately once every three days, but not on the day or day before a match.

For more from Nic Dolly, including getting you or your players’ bespoke fitness programmes, check out his Instagram @build_u_fitness and get in touch 

Nic is a former England U20s hooker and now plays for the Coventry in the English Championship.

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