It depends on your goals and current fitness level. Beginners should aim for 2-3 training sessions per week, focusing on basic skills and fitness. Advanced players might train 4-5 times a week, combining technical drills, strength training, and recovery sessions.
Rugby requires a mix of strength, speed, and endurance. Key exercises include squats, deadlifts, bench presses, and pull-ups for strength. Sprint drills and interval training are great for speed and endurance.
Focus on proper body positioning. Keep your head up, bend your knees, and drive with your shoulders, not your head. Practice tackling drills with a partner or a tackling bag to perfect your form and confidence.