Real-world examples of 3 fitness drills for rugby players (plus more you should steal)

Three core examples of fitness drills for rugby players

Let’s start with the headline act: three clear, coach-tested examples of fitness drills for rugby players you can run this week. These are the backbone. After that, we’ll layer in variations so you end up with far more than just 3 examples.

Example of Drill 1: 22-to-22 Repeat Shuttle with Ball

This is a simple, horrible, very rugby-specific conditioning drill that mimics the stop-start nature of the game.

Setup and space
Use a full field if you have it. Mark the goal line, 22-meter line, and halfway line. If you’re on a football field, use the end line, 25-yard line, and 50-yard line. One player, one ball.

How it works
The player starts on the goal line with a ball:

• Sprint to the 22, touch the line with the foot, turn and run back to the goal line.
• Drop the ball, immediately sprint to halfway, back to the 22, then jog to the goal line to recover.
• That whole sequence is one rep.

Run 6–8 reps with 45 seconds work / 45 seconds rest for backs, and 30–40 seconds work / 45–60 seconds rest for forwards.

Why it matters for rugby fitness
Modern GPS data from professional rugby shows players are covering more high-speed meters and performing more accelerations than even five years ago. This kind of shuttle drill hits that repeat sprint ability while forcing players to turn under fatigue, just like chasing kicks or folding around the corner on defense.

You now have one of the best examples of a simple, field-friendly drill that works for almost any level: youth club to senior men’s and women’s sides.

Variations

• Pass-and-chase version: Player passes to a partner at the 22, then sprints past to receive a return pass near halfway before turning back. Adds skill under fatigue.
• Positional tweak: Backs use longer shuttles (goal line to halfway and back), forwards use shorter but more frequent shuttles (goal line to 22 and back).

Example of Drill 2: Contact Conditioning Grid (Tackle + Jackal + Get-Up)

When coaches ask for examples of 3 examples of fitness drills for rugby players, they usually want at least one that includes contact. This grid gives you that without needing a full-contact scrimmage.

Setup
Create a 10x10 yard (or meter) box for each pair of players. One tackle bag or shield per box, plus a ball.

How it works
On the whistle, Player A:

• Starts lying face down on the ground.
• Pops up, accelerates 5 yards, and makes a controlled tackle on the bag.
• Bounces back to feet, performs a strong jackal position over the bag for 2–3 seconds.
• Retreats backward to the start line under control.

That’s one rep. After 5 reps, players switch roles. Go for 3–4 sets.

Why it works
This is one of the best examples of a conditioning drill that builds both fitness and contact confidence. Players are repeatedly hitting the ground, getting up, and entering contact in a controlled way. That’s exactly the type of effort that spikes heart rate during a match.

Research on high-intensity interval training (HIIT) shows that short bursts of near-max effort with incomplete rest are highly effective for improving cardiovascular fitness and repeat-effort ability, which rugby heavily relies on. You can read more about HIIT principles from sources like the National Institutes of Health and Mayo Clinic.

Variations

• Add a pass: After the jackal, pick up the ball and fire a 10-yard pass to a support runner.
• Defensive focus: Turn the grid into a 2v1 live drill where the defender must tackle, get up, and realign.

Example of Drill 3: 3-Phase Attack-to-Defense Transition

Rugby in 2024–2025 is all about quick transitions. Turnovers, kicks in play, counterattacks. This drill hits fitness, decision making, and communication all at once.

Setup
Use half a field width. Put an attacking group of 5–7 players at one end with a ball. Put 4–6 defenders spaced across the field about 15 yards away.

How it works

• Attackers run three attacking phases against live defenders.
• After the third phase, the coach shouts “TURNOVER!” and throws a fresh ball to the defenders.
• Attackers must instantly switch to defense, sprint back, and organize a line.
• Defenders now attack for three phases.

Run for 60–90 seconds, then rest 60–90 seconds. That’s one block. Do 4–6 blocks.

Why it’s powerful
This is one of the best examples of fitness drills for rugby players who need game-speed conditioning without playing a full match. It forces repeated accelerations, changes of direction, and—most importantly—thinking under fatigue.

You’re not just running for the sake of running. You’re conditioning the exact chaos that happens when a kick is turned over or a ruck is stolen.

Variations

• Backs focus: Make the field wider and emphasize kicking options under fatigue.
• Forwards focus: Shorten the width, add more close-contact phases, and require two-man cleanouts at every breakdown.

More real examples of fitness drills for rugby players you can rotate all season

You came for examples of 3 examples of fitness drills for rugby players, but stopping at three would be lazy. Let’s add more options so you can keep things fresh while still hitting the same conditioning goals.

Small-Sided Games: One of the best examples of “hidden” conditioning

Small-sided games are probably the most underrated example of rugby fitness work. Instead of running players into the ground with aimless laps, you squeeze conditioning out of game-like scenarios.

3v3 or 4v4 continuous touch
Set up a 30x20 yard area. Play 3v3 or 4v4 touch or flag rugby. Every time a team scores, they immediately turn and defend. Keep the ball live as much as possible.

• Work for 2 minutes, rest 1 minute. Do 4–6 rounds.
• To increase intensity, limit players to two steps after being touched.

This is a textbook example of a drill that builds aerobic capacity and repeat sprint ability while sharpening support lines, passing, and communication.

“Yo-Yo” Style Intervals with a Ball

The Yo-Yo Intermittent Recovery Test is widely used in rugby to measure fitness. You don’t have to run the full test every week, but you can borrow the structure.

Simple Yo-Yo inspired drill
Mark two lines 20 yards apart. Players run from Line A to Line B and back again in time with a whistle or timer.

• Start at 12–13 seconds per 40-yard shuttle.
• Gradually reduce the time by 0.5–1 second every few reps.

To make it more rugby-specific, have players carry a ball, pass at each turn, or drop to the ground and get back up before sprinting. This is one more example of how you can turn basic conditioning into something that feels like rugby instead of track practice.

If you want to understand more about intermittent exercise and heart rate zones, sites like CDC and Harvard T.H. Chan School of Public Health give good overviews of how different intensities affect fitness.

Scrum and Maul Conditioning for Forwards

Forwards need specific examples of fitness drills that respect the demands of scrummaging and mauling, not just straight-line running.

Scrum machine repeat efforts

• Pack down on the scrum machine.
• On the whistle, 5–8 second max push.
• Back off 5 yards, jog back in, reset, repeat.
• 8–10 efforts per set, 2–3 sets.

Maul drive intervals

• Form a maul pod with a shield holder.
• Drive 5 yards, reset, and drive again.
• Work for 20–30 seconds, rest 30–40 seconds, 6–8 rounds.

These are perfect examples of rugby-specific conditioning that hit the neck, back, and leg demands you simply don’t get from regular running.

Back-Three High-Ball and Kick-Chase Conditioning

Back-three players (15, 11, 14) need repeated long chases, quick catches, and immediate counterattacks.

High-ball repeat drill

• Coach stands on the 40-yard line.
• Player starts on the goal line.
• On the whistle, player sprints upfield, coach kicks a high ball.
• Player catches, steps through a “defender” cone, and kicks or passes to a target.
• Jog back to the start as recovery.

Run 8–12 reps. This is a real example of how to condition players while practicing the exact skills they need under fatigue.

How to organize these examples of fitness drills for a full week

Now that you’ve got more than 3 examples of fitness drills for rugby players, the next step is organizing them so your team gets fitter without being wrecked by Thursday.

Here’s one simple way to structure a typical in-season week for a club team that trains twice:

Practice 1 (early week)

• Warm-up and mobility.
• High-intensity conditioning focus: 22-to-22 Repeat Shuttle with Ball, then Contact Conditioning Grids.
• Finish with a short small-sided game.

Practice 2 (late week)

• Warm-up and speed work.
• Game-speed conditioning: 3-Phase Attack-to-Defense Transition and a short Yo-Yo style interval block.
• Position-specific extras: scrum/maul conditioning for forwards, high-ball conditioning for backs.

Rotate the different examples of rugby drills every 2–3 weeks to keep players engaged and to hit slightly different fitness qualities.

2024–2025 trends to keep in mind when choosing fitness drills

Rugby conditioning has shifted in recent years. Some trends to be aware of when picking your favorite examples of 3 examples of fitness drills for rugby players:

• More ball-in-play time: Matches at higher levels are seeing longer sequences without stoppages. Your drills should reflect that with 60–90 second work blocks, not just 10-second sprints.
• GPS and data influence: Even if you don’t have GPS, you can copy the pattern: more short accelerations, more changes of direction, and fewer long, slow runs.
• Skill under fatigue: Coaches are moving away from mindless running. The best examples of modern rugby fitness drills include passing, tackling, support lines, and decision making.

If you’re coaching youth or amateur players, remember that general health and safety still come first. Reputable health sites like Mayo Clinic and CDC have solid guidance on safe progression, hydration, and recognizing signs of overtraining.

FAQ: examples of rugby fitness drills, answered

Q: Can you give an example of a short conditioning drill for after practice?
Yes. A simple example of a short finisher is 4 rounds of 30 seconds of 3v3 continuous touch in a small grid, with 30 seconds rest. It hits conditioning without adding much time or risk.

Q: How often should I use these examples of fitness drills for rugby players?
For most club and school teams, 2–3 focused conditioning blocks per week during the season is plenty. Rotate through your favorite examples every few weeks so players improve without getting bored.

Q: Are these examples of drills safe for teenagers or beginners?
Yes, as long as you scale them. Shorten the work periods, lengthen the rests, and keep contact drills controlled. For younger players, emphasize small-sided games and ball-in-hand running rather than heavy contact conditioning.

Q: Do I need any special equipment for the best examples of rugby fitness drills?
Not really. Most of the examples here need only cones, a ball, and maybe a tackle bag or shield. Even the more advanced examples include variations you can run with minimal gear.

Q: How do I know if these examples of drills are actually improving fitness?
You can retest something simple every 4–6 weeks, like how many 22-to-22 shuttles a player can complete in 5 minutes, or use a basic Yo-Yo style test. If players are getting further or recovering faster, the drills are working.

Use these examples of 3 examples of fitness drills for rugby players as a starting template, not a cage. Mix and match, tweak for your squad, and keep the ball involved as much as possible. If players are breathing hard, making decisions, and still touching the ball often, you’re on the right track.