Fitness

So, you can see the game is a lot faster than it used to be, which means the demands on players have changed too. Since the game turned professional, players are starting to train harder at a younger age. But it's important to train according to the demands of the game. Rugby training used to be very much endurance-based. However, most rugby movements such as catching and passing, kicking, tackling, jumping and scrummaging require short bursts of energy. So the emphasis these days is also about developing strength, speed and power in addition to endurance. It's about balancing speed with strength, fitness and agility.

• Explosive acceleration and fast sprinting speed.

• Muscular endurance and strength in both the lower and upper body.

• Muscular balance and high levels of nero-muscular co-ordination.

• Propreception and agility, the ability to know where your body is, and be able to move it.

• Discipline to take orders and decisions, as well as putting the team first.

• Good flexibility to avoid injury, and to give yourself a greater range of movement.

• Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg.

• Every player can benefit from the following basic physical requirements, to develop a team with no weak links.