By Leonardo Mohamad
U 14 Albany Creek Coach
In any sport, there are many
physical abilities that are re-
quired to be successful; these
vary from sport to sport and po-
sition to position. Different abili-
ties can also prove successful
even in the same position – for
example the small, fast, agile
winger may be just as effective
as the strong, powerful running
winger.
Individual players can be seen
to have attributes that are clas-
sified under categories:
Aerobic Training
Players require a base level of
aerobic fitness to enable recov-
ery to be rapid and to perform
for the duration of the game.
Traditional aerobic base devel-
opment involved long, steady,
continuous activity, but this
is not particularly specific for
rugby.
Developing the aerobic base
(this aerobic base should be de-
veloped during the pre-season
an then gradually replaced by
more anaerobic game-based
Foto: Miflipo | Dreamstime.com
conditioning as the season ap-
proaches).
Strength
Strength can be defined as
the maximum force produced
at a specific velocity (speed).
This definition refers to the
element of how quickly a force
is applied. Although tradition-
ally strength is perceived as
the ability to move the heaviest
weight possible.
Speed
Speed, in its simplest terms,
is the time it takes to cover a
distance. In rugby, speed is be-
ing made up of three different
components:
Acceleration: The time it takes
to go from a standing or slow
speed to maximum or higher
speed.
Maximum speed is the
maximum velocity (speed) that
can be achieved.
Speed endurance: The ability
to maintain maximum speed, or
the ability to repeatedly perform
successive sprints at the same
speed.
Quickness: The ability
to move a body part at highest
possible velocity.
Agility
Agility is the ability to explosive-
ly stop, change direction and
accelerate again.
Flexibility
Stretching is the performance of
exercises to improve and main-
tain flexibility.
To function optimally the body
needs to have certain level of
flexibility. There are two aspects
of flexibility:
• Dynamic Flexibility:
Amount of movement you can
actively produce around a joint.
• Static Flexibility:
Range of movement around a
joint- meaning the length the
muscle can reach when slowly
stretched.
Skill, Technique and Decision
Making
The skill of a rugby player
include amongst others, kick-
ing a ball accurately, correctly
timing a pass, or choosing the
right tactics throughout a match.
These skills are developed
through coaching and practice.
Sources:
Ben Wilson CSCS: Rugby FITNESS
TRAINIG: A twelve month conditioning
programme. 2006.
Ian Taplin. The RFU: GUIDE FOR
COACHES: Fitness and conditioning. A &
C Black Publishers. London 2005
Training guide
Please note that the following information is not a specific training plan. Specific training plans need to be
tailored and designed by qualified trainers. The following information a condition guide based in the physical
abilities required to play rugby.

Aerobic Training
Exercise 1: Four minutes interval (perform on a track or rugby field)

Description: Players run for four minutes and try to achieve as great a distance as possible.
Repetitions: 3-5 with
Recovery: 2 minutes walking and jogging
Variations: Start with 3 repetitions and increase by 1 every 3 weeks
Reduce recovery time but maintain the distance covered
Increase the recovery time and increase distance covered.

Exercise 2: Fartlek
It will develop the aerobic and the lactic system in a manner that closely reflects the demands of a game. Effort
is continuous but the intensity is varied, which requires the anaerobic and aerobic system to supplement each
other in order to work at the required intensity.

Description: Perform the runs as detailed in the below table.

Repetitions: 1 set of 1-3 repetitions
Recovery: 2 minutes rest between sets

400 metres 70%

150 metres 80%
50 metres 90%
100 metres 70%
20 metres WALK
100 metres 70%
50 metres 90%
150 metres 80%
400 metres 70%
1minute walk/jog after repetition

Speed Training
a. Maximal speed:
Use different start positions to better reflect the demands and situations that occur during matches

Exercise 1: Half distance runs

Description: Players run 40-60 metres
SET1: 5 runs x 40 metres
SET 2: 3 runs x 60 metres

Intensity: 90-100%
Repetitions: 1 x (SET 1 + SET 2)
Sets: As detailed above
Recovery: Walk back between runs plus 3-4 minutes recovery between sets.
 b. Speed endurance training
Players aim to run as they can in 30 seconds.

Exercise 2: 30 seconds run

Description: Place cones at 10 m intervals between the try lines for the length of the pitch. When play-
ers reach the far try line they run around and run back.
SET 1: 6 X 30 Seconds run
30 seconds recovery between runs and 2 min rest between sets
SET 2: 4 x 30 Seconds run
30 seconds recovery between runs and 1 1/2 min rest between sets
SET 3: 2 x 30 Seconds run
30 seconds recovery between runs and 1 min rest between sets

Intensity: 70-90%
Repetitions: 1 x (SET1 + SET 2 + SET 3)
Sets: As detailed above
Recovery: As detailed above

Exercise 3: Repetitive speed drills

Description: Repetitive distance runs
SET 1: 6X 20 metres Sprint,
10 second recovery between runs. 1 minute rest between sets
SET 2: 4X 40 metres Sprint
30 second recovery between runs. 2 minutes rest
SET 3: 6 x 30 metres Sprint
20 second recovery between runs. 1 1⁄2 minutes rest

Intensity:80-90%
Repetition: 1 x (SET1 + SET2 + SET3)
Sets: As detailed above
Recovery: As detailed above

Strength and Power training

NOTE: WEIGHT TRAINING IS NOT RECOMMENDED FOR U14 PLAYERS.

Exercises suggested: Squats, lounges, push ups, seat up and core muscles exercises. And during
training sessions wrestling/grappling activities

Intensity: 70-90%
Repetitions: 1-3 sets x 3-10 repetitions
Recovery: 2-3 minutes between sets

Stretches exercises
Prior to stretching a warming up activity should be carried out in which the core temperature is raised and the
body is prepared for the activity that is going to be undertaken.

a. For flexibility: Need to be performed at least twice a week for a significant improvement to occur.

Calf stretch Hamstring stretch Quadriceps stretch Hips and quadriceps

Groin stretch Gluteal stretch Back and gluteal stretch Middle back
Upper back stretch Chest & shoulder Shoulder Triceps and shoulder
 TEST YOURSELF
Aerobic training
4 minutes run

Target
Position distance / 4 Rep 1/ metres Rep 2/ metres Rep 3/ metres Rep 4/ metres Rep 5/ metres
minutes

Front Five

Back Row

Backs

Speed endurance training

30 seconds
Target
Run 1 Run 2 Run 3 Run 4 Run 5
Position distance / 30
distance distance distance distance distance
seconds

Front Five

Back Row

Backs
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