A collection of resources from around the rugby world to help you with your fitness and improve your rugby skills. Whether you’re a player training at home, or a coach looking seeking inspiration, there’s plenty here for you.
If you’re after a workout, don’t forget to check out the nine workout videos prepared by our partner Peak Performance Cafe and Fitness.
Fitness tests are great to do when you start training, and then periodically to see how you’re tracking. Here are a few popular fitness tests used by rugby union teams around the world.
The Bronco Test comes from New Zealand and has been tested by some of the top All Blacks players. It’s a shuttle run for total time. You need cones at 20, 40 and 60m and perform shuttles there and back to each distance. That’s one set and you do 5 of those. Here’s the real kicker though: there’s no rest between!
In May 2020, All Black Beauden Barrett returned to Blues training with a 4:12 in the Bronco test. See if you can beat that!
The WAT Test or the Welsh Anaerobic Test was developed by the Welsh Rugby Union to test the fitness of its international players. It’s a good choice of test as it includes change of direction and getting off the deck which make it a bit more rugby specific than other tests. It also includes rest periods to better mimic the demands of rugby. You need cones at 0m, 2m, 5m and 15m. Perform a Down Up at cone A, then run a figure 8 round cones B and C, sprint to Cone D and then back to the start. Record Time! Perform one rep every 40s for 10 reps total. Add your time of each rep to get a total.
The Yo-Yo test is a maximal aerobic endurance fitness test, involving running between markers placed 20 meters apart, at increasing speeds, until exhaustion. There are quite a few variations of the yo-yo test (see Yo-Yo Test Versions), though the most commonly used version is the Yo-Yo Intermittent Recovery Test Level 1. This involves running between two markers 20 meters apart, following audio cues which dictate the running speed required. After each 40 meters run, the participants have an active break of 10 seconds before running 40 meters again. At regular intervals, the required running speed increases. The test continues until the participants are no longer able to keep up with the required pace.
A collection of balls skills with ex-Wallaby fly-half Stephen James.
Finger Grip Strength
Skill development coach Steve James and half Jack Cogger go through a number of finger grip and strength drills you can do at home to improve your catch, ball transfer and power of your passing game.#proudtobeabulldog
Posted by Canterbury-Bankstown Bulldogs on Thursday, May 14, 2020
Catching and Passing
Rugby Australia Coaching Videos
Links to over 100 free online coaching videos from Rugby Australia. From learning, playing, competing and performing, these videos below serve to support coaches at all levels and can be applied to all formats and programs. View the Coaching Resources home page here.
These videos provide coaches of teams under-13 and above, with player development opportunities in physical, skill, set piece, structured and unstructured play, and position specific areas of the game.
Watch coaching videos which help develop and extend rugby specific skills across all formats of the game. The Perform videos will be released soon and target representative coaches under-16 and above.
ActiveHub: Session 7
Thanks to the guys and girls at Tasmanian Rugby Union for demonstrating this week's At Home Workout!Don't forget to don your club colours and tag us in your workout vids!#TeamRugby #MoveItAUS #FindYour30FULL WORKOUT: bit.ly/ActiveRugbyHubsWk7
Posted by Rugby Australia on Wednesday, May 27, 2020
ActiveHub: Session 6
Thanks to South Australia's Burnside Rugby Club for demonstrating this week's Active Rugby Hubs At Home Workout!Don't forget to don your club colours and tag Rugby Australia in your rugby workout vids! #TeamRugby #MoveItAUS #FindYour30FULL WORKOUT: bit.ly/ActiveRugbyHubsWk6
Posted by Rugby Australia on Wednesday, May 20, 2020
ActiveHub: Session 5
Thanks to the guys from the Western Force and the RugbyWA Community Academy for demonstrating this week's At Home Workout!Don't forget to put on your club colours and tag us in your home workouts!#TeamRugby #Findyour30 #MoveItAUSFULL WORKOUT: bit.ly/ActiveRugbyHubsWk5
Posted by Rugby Australia on Wednesday, May 13, 2020
NSW Waratahs Coaching Masterclasses
Longer form videos with in-depth interviews and presentations from current and former Waratahs and Wallabies coaches. See the whole collection here including a 90+ minute chat with legendary coach Bob Dwyer featuring stories on Mat Rogers, David Campese and many other greats, or check out some of our favourites below.
Lineouts: Simon Cron
Team Culture: John McKee
Big Moments: Chris Hickey
New Zealand Rugby Toolbox
See how they do it across the ditch with this fantastic collection of skills & drills videos for senior and junior players. This collection includes detailed weekly age-specific coaching plans, or easily filter the videos based on the age of players, and the specific skill you want to work on, including: ball familiarisation, continuity, kicking, handling, scrums, lineouts…and more!