Conditioning is crucial for rugby players, as it improves endurance, strength, and overall performance on the field. The right drills can help players build their fitness while also enhancing specific skills needed during a match. Here are three diverse and practical examples of conditioning drills for rugby that you can easily incorporate into your training regimen.
This drill is perfect for developing speed, agility, and cardiovascular endurance, all essential for rugby players who need to cover large distances quickly.
To set up, mark out a distance of 20 meters. You can use cones or any markers to define the endpoints. Players will start at one end and sprint to the other, touching the ground at each marker before returning. Repeat for a set number of repetitions.
Begin with 5-10 shuttle runs, resting for 30 seconds between each run. As fitness improves, increase the number of runs or decrease rest time.
Notes: To add variation, you can incorporate different movements such as backpedaling on the way back or performing a lateral shuffle instead of a straight sprint.
This drill builds explosive power and speed, key components for breaking tackles and sprinting past opponents in rugby.
Using a resistance parachute, players attach the parachute around their waist and sprint for about 30 meters. The parachute creates drag, forcing players to push harder. Ensure that the running surface is safe and free of obstacles.
Perform 5-8 sprints with a full recovery (about 1-2 minutes) between each sprint to maintain intensity. Focus on maintaining good running form despite the added resistance.
Notes: You can adjust the resistance by using different parachute sizes or by adding extra weight to the player's vest. This drill can also be done with a partner providing resistance using a resistance band.
This comprehensive drill combines strength and conditioning, making it great for improving overall fitness and simulating the stop-and-start nature of rugby.
Set up a circuit with five different stations, each focusing on a different exercise such as burpees, squat jumps, push-ups, high knees, and plank holds. Each exercise should be performed for 30 seconds, followed by a 15-second rest before moving to the next station. Complete the circuit 3-4 times with a 1-2 minute rest between circuits.
Notes: Tailor the exercises based on the players' fitness levels. For example, beginners can reduce the duration of exercises or substitute with easier variations. This drill not only builds strength and conditioning but also encourages teamwork as players can complete the circuit in pairs or small groups.