Rugby is a demanding sport that requires players to perform at high intensity for extended periods. Building endurance is crucial to maintaining performance throughout an 80-minute game. Interval training is one of the best methods to achieve rugby-specific fitness. For example, alternate between 30-second sprints and 1-minute recovery jogs for 8-10 rounds. Shuttle runs, where you sprint between markers set at different distances, simulate the stop-start nature of rugby matches. Circuit training combining exercises like burpees, jump squats, and push-ups can also improve cardio fitness while developing strength. Long-distance runs (5-10 kilometers) help build an aerobic base, which supports recovery during games. Conditioning should be integrated into your routine at least 2-3 times a week, ensuring you’re fit enough to keep up with the relentless pace of the game while making strategic plays.
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