Rugby players need to change direction sharply and repeat high-intensity efforts. Combine agility drills with repeated-sprint conditioning that mirrors match demands.
Agility drills
- Cone weave and T-drills.
- Ladder footwork.
- Reactive side-step drills with a partner.
Endurance and conditioning
| Workout | Setup |
|---|---|
| Repeated sprints | 10 x 30 m, 20 to 30 s rest |
| Shuttle runs | 5-10-15-20 m shuttles in sets |
| Up-and-downs | Sprint, go to ground, get up, repeat |
| Small-sided games | Touch games on a narrow field |
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What conditioning is best for rugby?
Repeated sprints with short rest, plus game-based conditioning.
Why include getting up off the ground?
Rugby players repeatedly go to ground and get back into play.
How often should I train agility?
Two to three times a week.
