Physical Assessment

In general, it is helpful to test for strength, flexibility, balance, speed, aerobic and anaerobic endurance, as well as anatomical and biomechanical abnormalities.

 

Physical assessment Test
Aerobic endurance Bronco test
Speed

Forwards: 10m and 20m sprints X 2

Backs: 10m, 20m, 40m sprints X 2

 Core Plank - 3min hold 
 Upper body strength Maximum number of press ups 

 

Aerobic Endurance

 

How it works

The player runs run shuttles of 20, 40 and then 60 metres. This set is then repeated five times. The goal is to do this as quickly as possible.

 

To give you an indication of what great looks like, Richie McCaw managed a personal best in the Bronco fitness test of four min 56 sec.

This tests players’ anaerobic capacity, motor skills, running efficiency and turning ability.

The whole team can do the test together and work to maximum effort by motivating one another.

 

Set up
  • Use a flat well-maintained playing field or artificial surface
  • You need cones at 20m, 40m and 60m.
  • Players run to the 20m cone, turn around and come back to the start.
  • Players run to the 40m cone, turn around and come back to the start
  • Players run to the 60m cone, turn around and come back to the start.
  • This is repeated five times.
  • Time your players and note this down.

 

We would advise giving 5-10 minutes’ rest post-test before continuing with a fitness/rugby session.

Speed

Record the timings for the following sprints.

  • Forwards: 10m and 20m sprints X 2
  • Backs: 10m, 20m, 40m sprints X 2

Core

Ask your players to hold a plank for 3 minutes.  If they are unable to hold for this length of time, record the time that they achieved. 

Upper Body Strength

Ask your players to do as many press ups as they can. Record the number of press ups achieved.

Throughout The Season

These tests provide a baseline measure at the start of the pre-season and then can be placed at 4-6 week intervals throughout the season to see how players are progressing.