Rugby is classified as a "multi-sprint" sport, according to Sports Fitness Advisor. Rugby players must perform repeated sprints of up to 5 seconds, quickly recovering in between. These intermittent sprints and recovery periods require speed-endurance, the ability to maintain a high intensity for a prolonged period of time. Despite the physical demands of rugby, amateur rugby players often do not perform well in fitness tests, Sports Fitness Advisor reports. A well-designed muscular endurance program can improve the physical attributes required for the sport.
Kettlebell Swings
Kettlebells assist with whole-body explosiveness required for rugby, according to British rugby trainer Tommy Matthews. Using a kettlebell or dumbbell, swing the weight between your legs and then up to about forehead height. The movement should be driven by the legs. Perform two sets of 12 to 15 reps with 30 seconds of rest in between to train muscular endurance.
Deadlifts
Deadlifts develop muscular endurance in the back, Matthews says. Begin the deadlift with a barbell situated on the ground in front of you. Bend over from the waist, flex the knees and pick up the bar. As you do so, maintain a perfectly straight spine. Come all the way up until your back is straight and then release the bar. Perform two sets of 12 to 15 reps with 30 seconds of rest in between to promote strength and endurance in the back.
Front Squats
Front squats are effective for promoting lower-body and trunk endurance, according to Matthews. Rest the barbell just above your collar bone and stabilize the bar with your hands. Your elbows should be parallel to the ground. Squat down from the knees, maintaining an erect spine and stop when your thighs are parallel to the ground to complete the motion. Perform two sets of 12 to 15 reps with 30 seconds of rest in between.
Ball-Carry Drill
The ball-carry drill promotes rugby-specific speed-endurance, according to British rugby coach Ian Burbedge. Sprint with the ball under one arm for 5 yards, perform one pushup, sprint another 5 yards with the ball under the other arm and perform another pushup, then sprint back to the start with the ball in the first arm. Perform five to 10 repetitions with 30 seconds of rest to increase rugby-specific speed-endurance.
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