How to increase your rugby endurance abilities

Rugby is a physically demanding sport. From the second the starting whistle blows, all 30 players on the pitch, regardless of their position or level of competition, are subjected to 80 minutes of high-intensity, fast-paced sport. For this reason, it is crucial that you train hard to maintain your fitness and ensure optimum performance throughout the season. Read on for some of our best tips and exercises to increase your endurance.

Image Credit

1. Running

Most people think that the backs do all the running in a game, but the truth is you are going to be doing a lot of running regardless of your position on the pitch. The best way to prepare for this is to incorporate running into your exercise regime.

2. Try other sports

Whilst rugby is great for building and strengthening certain muscles, there are clear benefits to dabbling in other sports, particularly when a large portion of the game is going to be spent being tackled at a variety of awkward angles. It is important to improve your flexibility and strengthen as many unused muscles as you can.

Trying out new drills, such as football drills and field hockey drills from resources such as, can help to improve your fitness and overall gameplay.

Image Credit

3. Combined training

Not only is it important to train at least once a week if possible but also to ensure your training sessions are diverse and focus on several areas of improvement; for example, whilst running to maintain your stamina is important, it is also crucial to your tackling abilities to train your core strength through a series of stretches, weight training and strengthening workouts.

4. Tailored diet

When improving your rugby game, your diet goes hand in hand with your fitness. Packing your diet with plenty of protein will help muscle recovery, whilst incorporating carbohydrates into your meal plan will enable you to replenish lost energy after training sessions.

5, Make use of various tools and equipment

Tackle bags, tackle shields and scrum machines are just a few great tools to help rugby players improve their game. Aside from practising against real-life opposition, this equipment is the closest replication to a game situation available and can help you to expose any weak areas you need to work on for your next match.