Rugby Conditioning

Rugby Fitness — Shuttle Intervals

Rugby drill for conditioning training sessions

Sport-specific interval training mimicking the repeated sprint demands of rugby.

25 minDuration
12 playersGroup size
All levelsDifficulty
40 m straightSpace needed
ConesEquipment

What This Drill Improves

This rugby drill is best for all levels players who need focused work on conditioning. It works well with 12 players and can be adjusted by changing the space, pressure, or scoring rules.

Setup

Two cones 40 m apart. Players in groups of 4.

Instructions

  1. Group 1 sprints 40 m, jogs back.
  2. Group 2 starts as group 1 returns.
  3. Continuous for 8 minutes.
  4. Rest 3 min. Repeat twice.

Coaching Points

✓ Arms drive as much as legs.
✓ Stay low for the first 10 m.
✓ Compete with yourself — don't just go through the motions.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

→ Reduce rest between groups.
→ Add a change of direction at 20 m.
→ Ball in hand for last 3 minutes.

Regressions: Make It Easier

Walk through the pattern first, then build up to game speed.
Use larger targets or more space to help players succeed early.

Want to add drills directly to a session plan?

View Premium

Related Drills

Set Piece Lineout Throwing Accuracy 20 min · Intermediate Contact Ruck Technique & Body Position 20 min · Intermediate Passing Passing Accuracy — Spiral Technique 20 min · Beginner
fitness conditioning sprints rugby
← Back to Drill Library