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Strength and Conditioning

Guidance on Strength & Conditioning in Rugby

Strength and conditioning plays a key role in preparing rugby players for the physical demands of the game. Incorporating short, targeted exercises into warm-ups can help build strength, improve movement control, and reduce injury risk over time.

Importantly, it’s not just about strengthening the big muscle groups — smaller stabilising muscles around the joints are just as crucial for supporting safe, effective movement.

Beyond the Warm-Up:
While integrating strength and stability into warm-ups is a great start, dedicated strength and conditioning sessions outside of team training offer even greater value. These sessions allow players to target specific areas for improvement, build resilience, and support long-term athletic development.

Integrating Mini Strength & Stability Exercises

These simple exercises can be easily added to warm-ups and don’t require special equipment:

  • Bodyweight Squats
    Strengthen the hips, knees, and ankles while reinforcing safe movement patterns.

  • Single-Leg Balance Drills
    Improve ankle stability and overall body control, helping to reduce the risk of falls or awkward landings.

  • Resistance Band Work
    Activate key stabilising muscles around the shoulders and hips to support strong, efficient movement.

Core Activation Matters

A strong core helps support the entire body during essential rugby actions like sprinting, tackling, and passing. Effective core activation exercises include:

  • Planks
    Build endurance and stability through the front, back, and sides of the core.

  • Dead Bugs
    Improve coordination between the arms, legs, and core to help players maintain trunk stability while moving.

Focus on Movement Quality First

Before adding speed or resistance, good technique must come first. Encourage players to:

  • Prioritise correct form during all exercises

  • Maintain good posture and control through the full range of movement

  • Progress gradually, only increasing speed or load once movement quality is consistent

By strengthening both the larger muscle groups and the smaller stabilisers, players can move more efficiently, perform better, and lower their risk of injury.
Adding dedicated strength and conditioning work outside of warm-ups and team training can take this even further, supporting better performance and long-term development.

Take a look at the Points of Performance resource to visualise key differences between effective and ineffective movement techniques.