Rugby Conditioning

Rugby Fitness — Shuttle Intervals

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

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

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.

Progressions

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

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