Warm Up, Strength and Conditioning

Endorsed by New Zealand Rugby, the programme has been developed for all rugby players at all levels aged 13+, and it is split into two parts. It can be done before training and on game day. 

1. Training programme session – at least twice a week and can be done as part of your rugby training.
2. Gameday programme session – once a week before your game.

This programme covers:

• Core training
• Muscular control and balance
• Plyometrics and agility
• Techniques

There are different levels to match your level of fitness.

The programme is split into three parts of 15 exercises in total. For each training session, complete all three parts, but on game day only complete parts one and three.

Exercises should be completed in order and don’t skip any! It should take around 15 minutes to complete all 15 exercises, though it might take a little bit longer to begin with until you get to know the exercises.

Set up

Set up a course (approx. 30m in length) of six pairs of parallel cones, approximately 5-6 metres apart. Split the group into two, with two players starting at the first pair of cones and working their way along the cones performing the various exercises. After the last cone run back along the outside of the cones and repeat with the following exercise.

Levels

There are three different levels of increasing difficulty. You should start at level one beginner and only move onto the next level when you have correctly and comfortably performed the exercise in several successive trainings, with accurate form and technique.