Make your fitness training more effective

Make your fitness training more effective

Planning for rugby fitness training sessions is among the most challenging but fun tasks in sports. This is because the demands of rugby players are so far reaching that you need a good level of all-round fitness. You also have athletes of all shapes and sizes with different fitness demands depending on the position they play. It is a challenge but also stimulating to be able to use various methods of fitness training.

Another challenge is that no one responds to the same athlete’s training approach. So, you need a large toolbox and a variety of fitness training methods that can be used with each athlete at the right time. Consider the benefits of a new Rugby Drill from

Interestingly, there are some aspects of fitness training that don’t directly involve fitness. Following these steps will significantly improve the results of your fitness training. If you get these things right you will reap the benefits of your fitness training, recover more quickly, adapt better and avoid injury.


You’ve probably heard this before: “You are what you eat”. And it’s true, if you want to get the most out of your fitness then fill up on the best type of fuel. Make sure you get the right balance of macronutrients, mainly carbohydrates that are essential to encourage high-intensity activities such as fitness training and playing rugby.


Hydration does not only affect your performance in the game and during fitness training sessions, but also effects your ability to adapt and recovery between them. Make sure you take your hydration seriously. It’s important to drink a minimum of 3-4 litres a day and energy drinks throughout tough fitness training and competitive games.

Quality Sleep

Getting enough sleep is the very best form of recovery. There are also studies that show not gettingat least eight hours of sleep increases the risk of injury and injury stops you from training to improve your fitness. Aim for 8 hours a night, and if the training is really hard, to try and get a power nap too.

2 things to indirectly help with fitness:

Strength Training

Strength must be a big priority for those playing rugby. This is not just necessary to dominate the physicality of the game but also forms the basis for all the other fitness qualities that are essential for rugby. It’s the development of an important force to increase speed, strength and fitness to rugby.

Research even shows that the rugby players who have a strong squat can achieve higher intensity in the game. Not only that, as well as doing more in the game they are also recovering more quickly between games. If you want to get fit for rugby, you need to get stronger.

Make your fitness training more effective

Plyometric Training

Plyometric training is mainly regarded as speed and power training modalities. But it also has a profound effect on fitness and injury prevention. Increasing your plyometric ability will help you to be more energy efficient, using less energy for every foot strike you create. If you think about how many foot strikes you make in a game, you can potentially save large amounts of energy by improving your plyometric ability.