Ability to compete for 80 minutes is key to maximising rugby fitness

To ensure optimum performance on the pitch it is crucial for all players to have a high level of rugby fitness. While strength and conditioning training is vital in the modern game, having a strong rugby fitness level in terms of cardiovascular endurance is an essential starting point for any player.

The various components of a will include weight training and gym sessions that focus on building muscle mass and strength but it is equally important that coaches recognise the value of effective aerobic training regimes that will build a solid fitness base for all players regardless of position on the field.

The physical demands of rugby require power, strength and explosive speed which are often manifested in short high intensity bursts of action at a scrum, ruck and maul or at the breakdown. In order to hit those rucks and mauls and to be the first to pounce on that loose ball at the breakdown, a player’s rugby fitness needs to be able to sustain them for the full 80 minutes.

Research has shown that much of the time and distance covered in a rugby game is done at a low level of intensity. As a result, this puts more of a strain on the aerobic fitness levels of a rugby player. Changes to the rules of rugby have resulted in the ball being in play more often and the subsequent longer passages of play have led to players’ endurance and fitness levels having to increase.

So, focussing on rugby fitness rather than strength and conditioning, a coach should tailor training and workout programmes that enhance cardiovascular endurance which will also incorporate aspects of agility and flexibility.

Endurance and fitness training will involve:

• Getting players to jog and run for extended periods of time at low to medium intensity dependent on what part of the season the team is at, or the severity of player injuries. This will build up general fitness and endurance.
• It is important to ensure that players maintain a consistent level of effort throughout the run.
• The coach can adjust speed and intensity of the run by instructing the players to increase their effort for 200, 300 or 400 metres etc. before bringing them back down to jogging pace.
• A widely used tool for building player endurance is the or shuttle test. It is effective, easy to set up and can test large groups at the same time.
• To work on rugby players’ agility and flexibility, a coach can set up exercises where players are required to move in different directions at varying speeds which mimics movement in game situations i.e. (lateral, diagonal and backward movements)
• While it is preferable that players use running and jogging to build up fitness; rowing, cycling or swimming can be used also, particularly if a player is returning from injury.