Rugby, played across the world, is a physically demanding, full-contact team sport that places intense fitness demands on the players. They must cope with a variety of physical demands during matches and must be able to demonstrate a variety of fitness aspects. Strength, power, fitness, speed and agility all are required in equal measure to be a successful rugby player.
Aerobic Fitness
Rugby is primarily an anaerobic sport, but matches last 80 minutes (plus overtime, if needed), so having a high level of aerobic fitness will help improve your performance--especially in the closing stages of the game. Aerobic fitness is improved when you run, row, cycle or swim for 20 minutes or longer at 60 percent to 90 percent of your maximum heart rate.
Anaerobic Fitness
Rugby plays often are short and rely on anaerobic energy systems. To improve your anaerobic fitness, practice interval training and perform repeated short bursts of intense exercise, with periods of easy-paced recovery. Sprint rowing for 60 seconds alternated with slow rowing for 2 minutes, done in four to six sets, is good anaerobic training for rugby players.
Increase Strength
Strength is vital in rugby. Your ability to overcome other players relies heavily on your strength, and that should be your focus during gym training. Concentrate on exercises such as the bench press, squat and dead lift to increase total body strength. To train specifically for strength, do three to five sets of three to five repetitions using a heavy weight and resting 3 minutes between sets.
Boost Power
Power is your ability to perform movements explosively, and developing your power will improve jumping and tackling. Use jumping exercises called plyometrics, exercises involving throwing medicine balls and power-specific exercises, such as the clean and jerk and the snatch.
Speed and Agility
Your ability to cover the ground quickly will enhance your playing performance. Sprinting is a big part of the game, but agility also is crucial so you can avoid opposing players. Do multi-directional sprints, sprinting around obstacles--for example, marker cones placed at regular intervals--and use a speed ladder to improve foot speed and coordination.
Practice Ball Skills
Combine your speed, agility and fitness training with holding, passing, catching and kicking a rugby ball. This will make fitness training more rugby-specific. Practice your ball skills when you are fatigued to replicate the conditions of rugby, as handling mistakes are often caused by fatigue.
Flexibility and Mobility
Because of the demands of rugby, you'll probably be injured at some point during training and playing, so always stretch before workouts, practice and games. Flexible muscles and mobile joints function better and are more resistant to injury if they are kept mobile.
References
- "Rugby Fitness Training: A Twelve-Month Conditioning Programme"; Ben Wilson; 2006
- "Complete Conditioning For Rugby"; Dan Luger & Paul Pook; 2004
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