Rugby Training and Exercises

The success of a rugby back will blend focused strength training, particularly in developing both speed and running power, with the muscular strength to combat tackles delivered by fast-moving or much larger players. Running training must emphasize the explosive nature of rugby, with both straight ahead and lateral movement. Plyometrics training and interval running assist in this development.

Agility training may be incorporated into basic running movements through zig zag drills, where the athlete follows a predetermined pattern on a field or playing surface. Intervals that require the player to move backward, to simulate the fielding of a rugby kick (retro running), also build strength, reaction, and leg muscle balance.