Pre-season is the perfect time to work on your physical foundation. Rugby demands a unique combination of strength, endurance, and explosiveness. To perform at your best, it’s essential to focus on these key areas during your pre-season training:
Strength Training:
Incorporate compound movements like squats, deadlifts, bench presses, and pull-ups into your routine. These exercises build functional strength that translates directly to rugby performance. Aim for 3–4 strength-focused sessions per week, gradually increasing weights to build muscle while maintaining proper form.
(Reference: Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.)
Cardio Conditioning:
Rugby players need both aerobic and anaerobic fitness. Use a mix of long runs (5–10km) for endurance and high-intensity interval training (HIIT) for explosiveness. This balance will help you recover quickly between sprints and maintain high energy levels throughout a match.
(Reference: Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high-intensity intermittent exercise. Sports Medicine, 31(1), 1–11.)
Agility Drills:
Work on your lateral movement and foot speed with ladder drills, cone work, and change-of-direction exercises. Being quick on your feet can make a huge difference during tight plays.
(Reference: Young, W., James, R., & Montgomery, I. (2002). Is muscle power related to running speed with changes of direction? Journal of Sports Medicine and Physical Fitness, 42(3), 282–288.)
Recovery:
Don’t overlook rest and recovery! Stretch regularly, incorporate foam rolling, and ensure you get enough sleep to let your muscles repair and grow.
(Reference: Hausswirth, C., & Mujika, I. (Eds.). (2013). Recovery for performance in sport. Human Kinetics.)
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