2. Proper physical conditioning enables players to
play better rugby and reduce the likelihood of
injuries.
Empirical evidence as well as scientific research
shows that strength, power, speed, agility, fitness
and body size are all important attributes
contributing to players’ performance.
The physical demands of rugby are complex and
the concurrent improvements in the
aforementioned performance indicators require a
carefully planned and properly executed
conditioning program.
The rugby year can be broken down or periodised
into Macrocycles (Ma.), Mesocycles (Me) and
Microcycles (Mi). The off-season Me wil focus on
general preparation and hypertrophy, the pre-
season Me will focus on strength and power
development whilst the in-season Me will focus on
maintenance.
3. The implementation of a properly designed resistance training
program will give youth rugby players a competitive advantage
whilst reducing the risk of sustaining an injury.
OFF-SEASON
No team practice sessions.
High volume of training. 6-12 reps. 6 sessions per week.
When aerobic fitness is low or body-fat levels are high then more emphasis
on aerobic conditioning.
PRE-SEASON
Structured team training sessions.
Strength. 1-6 reps. Close to 1RM.
Power. Lighter weights. Faster movements.
Power Clean. Hang Clean. Hang Pull. 30-60% 1RM.
Power first in a non-fatigued state.
Specific Fitness Conditioning.
Aerobic and Anaerobic conditioning.
Match specific conditioning drills.
Wrestling. Leg Power. Maximal Intensity Sprinting. Agility.
SAQ. Prepare for contact.
4. TESTING
Aerobic Capacity
- Bleep test
- Yo-Yo test
- 3km run
- 5 minute run
Anaerobic Capacity
- England Anaerobic Test
Body Composition
- In-Body Biospace (body-fat & weight)
- Callipers (Harpenden)
- Girth (shoulders, waist, upper arm, thigh, calf)
- Height
Agility
- Illinois Agility Run
Power
- Jump test
Speed
- 10m Sprint
Strength
- Bench/Squat/Chin-Ups
5. ANAEROBIC TEST - BACKS
Backs Anaerobic Endurance Test
The basic repetition is completed as follows:
The player starts by laying on his front with his chest in contact with the floor and head on the
starting line, directly behind the first pole
He gets up and sprints out around the pole at 5m, and runs backwards to the start line – behind
and around the start pole - where he drops down so that his chest is in contact with the floor
(always moving anti-clockwise as viewed from above – see video)
He then repeats this movement, sprinting out and around the pole at 5m, and runs backwards to
the start line – behind and around the start pole - where he drops down so that his chest is in
contact with the floor
He then gets up and sprints out and around the outside of the 10m pole, steps left and sprints
around the outside of the 20m pole, steps rights and sprint out and around the outside of the
30m pole, and finally, sprints as hard as possible back to the start.
The test format is as follows:
Set one - 1 x 1 repetition
Set two - 1 x 1 repetition
Set three - 1 x 2 consecutive repetitions
Set four - 1 x 2 consecutive repetitions
Set five - 1 x 2 consecutive repetitions
Set six - 1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each set is fixed on a running clock so that the faster the completion time,
the more rest the player receives.
6. Rest And Completion Timing
The table below indicates the times for the running clock and the estimated range of times for each
section of the test for the Backs test.
The time for each player's repetition is recorded and one person should be made responsible for
administering the running clock. This person is also responsible for informing players and testers of
the content of the next set and the rest time to go. This person should also give the start commands for
the whole group.
Backs Test
Running
Clock Time
Event Estimated Duration
of Repetition
Estimated End of
Event Time
Average
Rest time
0 Start of 1 x 1 repetition 20-22s 20-22s 28-30s
50s Start of second 1 x 1
repetition
20-23s 1m10s-1m13s 27-30s
1m40s Start of 1 x 2 consecutive
repetitions
45-55s 2m25s-2m35s 45-55s
3m20s Start of second 1 x 2
consecutive repetitions
45-55s 4m05s- 4m15s 45-55s
5m00s Start of second 1 x 2
consecutive repetitions
47-57s 5m47s-5m57s 33-43s
6m30s Start of 1 x 1 repetition 20-25s 6m50s-6m55s -
Forwards' Anaerobic Endurance Test
7. ANAEROBIC TEST - FORWARDS
The basic repetition is as follows:
The player starts by laying on his front with his chest in contact with the floor and head on the
starting line, directly behind the first pole
He gets up and sprints out in anti-clockwise direction around the pole at five metres, and runs
backwards to the start line – behind the start pole - where he drops down so that his chest is in
contact with the floor
He then gets up and sprints out around the 10m pole and back around the start pole (always
running forwards) where he drops down so that his chest is in contact with the floor
He then gets up and sprints out and around the 20m pole and then back to the start (always
running forwards) to complete the repetition
Sliding to the chest in the down-and-ups IS permitted
The test format is as follows:
Set one - 1 x 1 repetition
Set two - 1 x 2 consecutive repetitions
Set three - 1 x 2 consecutive repetitions
Set four - 1 x 4 consecutive repetitions
Set five - 1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each set is fixed on a running clock so that the faster the completion time,
the more rest the player receives.
8. Front Five Test
Running
Clock Time
Event Estimated Duration of
Repetition
Estimated End of
Event Time
Average Rest
time
0 Start of 1 x 1 repetition 20-25s 20-25s 20-25s
45s Start of 1 x 2
consecutive repetitions
45-50s 1m30s-1m35s 40-45s
2m15s Start of 1 x 2
consecutive repetitions
45-52s 3m00-3m07s 53-60s
4m00s Start of 1 x 4
consecutive repetitions
1m40s-2m 5m40s-6m 30-50s
6m30s Start of 1 x 1 repetition 22-27s 6m52s-6m57s -
Back Row Test
Running
Clock Time
Event Estimated Duration of
Repetition
Estimated End of
Event Time
Average Rest
time
0 Start of 1 x 1 repetition 20-25s 20-25s 20-25s
45s Start of 1 x 2
consecutive repetitions
45-50s 1m30s-1m35s 40-45s
2m15s Start of 1 x 2
consecutive repetitions
45-52s 3m00s-3m07s 53-60s
4m00s Start of 1 x 4
consecutive repetitions
1m30s-1m40s 5m30s-5m40s 35-45s
6m15s Start of 1 x 1 repetition 22-27s 6m52s-6m57s -
9. The following tables provide a guide on minimum acceptable levels of aerobic fitness for
rugby players from under 12s and older, using two standard tests:
Table 1 - 5 Minute Run Standards
U12 U13 U14 U15 U16 U18 18+
Acceptable 900m 1000m 1100m 1150m 1200m 1250m 1300m
Good 1100m 1200m 1300m 1350m 1400m 1450m 1500m
Excellent 1300m 1400m 1500m 1550m 1600m 1650m 1700m
Table 2 – Beep Test Standards
Levels + Shuttles U12 U13 U14 U15 U16 U18 18+
Acceptable n/a 9 + 10 10 + 1 11 + 6 11 + 11 12 + 2 12 + 4
Good n/a 11 + 9 11 + 11 12 + 10 13 + 6 13 + 8 13 + 10
Excellent n/a 13 + 8 13 + 10 14 + 4 14 + 13 15 + 6 16 + 2
10. Testing Session 1
Inside – Gym
1) Body Composition
2) Power
3) Strength
Testing Session 2
Outside – Grass
1) Bleep Test
2) Core Function
3) Anaerobic Test
11. PERIODISATION OF THE RUGBY YEAR
MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB MAR APR
WEEKS 1-9 WEEKS 9-18 WEEKS 18-35
MESOCYCLE
OFF-SEASON
PHASE
PRE-SEASON
PHASE
IN SEASON
PHASE
TRANSITION
PHASE
RESIST
GP HYP STR PWR STRENGTH & POWER MAINTENANCE REST
FITNESS
COND.
AEROBIC
+
ANAEROBIC
ANAEROBIC
+
AEROBIC
FITNESS MAINTENANCE REST
SEPTEMBER
OCTOBER
NOVEMBER
DECEMBER7th 14th 21st 28th 5th 12th 16th 19th 21st 9th 16th 23rd 30th 4th 7th 14th
WK
18
WK
19
WK
20
WK
21
WK
22
WK
23
WK
24
WK
25
WK
26
WK
27
WK
28
WK
29
WK
30
WK
31
WK
32
WK
33
MILLHILL
LATYMERUPPER
BERKHAMPSTEAD
ISLEWORTH
&SYON
HITCHIN
MERCHANTTAYLORS
QUEENELIZABETH
SCHOOL,BARNET
ITALYRUGBYTOUR
***HALF-TERM***
UNLOAD
SHIPLAKE
WINDSORBOYS
SCHOOL
WATFORDBOYS
GRAMMARSCHOOL
GUNNERSBURY
CATHOLICSCHOOL
BANCROFTS
SCHOOL
OLDBOYSRFC
***CHRSITMAS***
UNLOAD
H H H A A H A A A A H H H
12. MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB MAR APR
WEEKS 1-9 WEEKS 9-18 WEEKS 18-35
MESOCYCLE
OFF-SEASON
PHASE
PRE-SEASON
PHASE
IN SEASON
PHASE
TRANSITION
PHASE
RESIST
GP HYP STR PWR STRENGTH & POWER MAINTENANCE REST
FITNESS
COND.
AEROBIC
+
ANAEROBIC
ANAEROBIC
+
AEROBIC
FITNESS MAINTENANCE REST
WK 9 WK 10 WK 11 WK 12 WK 13 WK 14 WK 15 WK 16 WK 17 WK 18
WEEK
COMMENCING
JULY
1st
JULY
8th
JULY
15th
JULY
22nd
JULY
29th
AUG
5th
AUG
12th
AUG
19th
AUG
26th
SEPT
2nd
PERIOD PRE-SEASON
AEROBIC DEVELOP MAINTAIN
ANAEROBIC DEVELOP
STRENGTH STRENGTH ENDURANCE MAXIMUM STRENGTH RATE OF FORCE DEV.
SPEED EMPHASIS ON TECHNIQUE TOP END SPEED
AGILITY MOBILISATIONS SAQ
VOLUME START HIGH TREND LOW
INTENSITY TREND MED INCREASING TOWARDS SEASON
13. The general preparation phase incorporates hypertrophy, strength and
power development as well as improvements in core function, joint
stability, speed and agility. These improvements will allow players to
optimise their skills and carry out team and individual tactics more
efficiently as well as reduce the likelihood and the severity of injuries.
This phase begins in July has 2 parts and finishes the first week of
September.
WK 9 WK 10 WK 11 WK 12
JULY
1st
JULY
8th
JULY
15th
JULY
22nd
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
IS1
IS2
REST
CC
REST
IS3
REST
IS1
IS2
REST
CC
REST
IS3
REST
IS1
IS2
REST
CC
REST
IS3
REST
IS1
IS2
REST
CC
REST
REST
REST
WK 13 WK 14 WK 15 WK 16
JULY
29TH
AUGUST
8th
AUGUST
15th
AUGUST
22nd
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MONDAY
TUESDAY
WEDNESDA
Y
THURSDAY
FRIDAY
SATURDAY
SUNDAY
IP1
IP2
REST
CC
IP3
REST
IP1
IP2
REST
CC
IP3
REST
IP1
IP2
REST
CC
IP3
REST
IP1
IP2
REST
CC
IP3
REST
