Rugby Drill Workout

February 4, 2022
Rugby drill on the fields

If you’re a seven nations fan then you’ve probably got rugby on the brain right now – so why not try out a rugby drill style workout? We can’t guarantee it’ll get you in the scrum but it’ll certainly make you sweat and feel fantastic.

Rugby is well known for being a full on sport both in terms of stamina and physicality. And the rugby training routines are no different! If you’re looking to shake up your workout routine and get some full on cardio training on the go then this rugby workout is for you. We’ll take you through the best warm up as well as some rugby training drills for you to choose from.

Rugby warm up

Getting your heartrate up is the goal when it comes to a rugby warm up as you need to get your muscles as warm as possible before starting your rugby fitness drill. So if you’re a fan of cardio then you’re in luck because this warm up is full of it! Every exercise should be completed for 2 minutes to create your ten minute rugby warm up. If you’re looking for a pre workout snack, TREK energy bars are packed with protein to make sure you’re getting the most from your workout.

  • High knees – run on the spot but with your knees as high as possible. You can hold your arms in front of you at waist height to make sure your knees are going as high as they can, even as you fatigue.
  • Heel flicks – this is the same movement but in the other direction! Run on the spot and kick your heels behind you so they tap your bum.
  • Ankle flips – this one takes a bit more dexterity which is why it’s not first! Balance on the balls of your feet, then kick your feet out in front of you before landing back on the balls of your feet.
  • Lunges – you can either do these stationary or walking, depending on how much space you have. Step one foot forward and bend the other knee as close to the ground as you can without losing your balance. Keep your front knee in line with your foot and your balancing leg under your hip. Making sure your core is tight will help you keep your balance and will warm up those abs as well!
  • Open the gate – this part of the warm up is key as it warms up your joints as well as your muscles. Take three long strides forward, lift your left leg and open it out so your knee is pointing outwards and place this leg down again. Repeat on the other side.

Now you’re all warmed up, you’re ready to move onto your rugby workout plan!

Rugby workout

  • Burpees and running combo – this rugby drill is to help improve your footwork skills and fitness. Start on the halfway line (if you’re on a field) and do a burpee, then run backwards to the 10m line. When you get there, do another burpee and sprint as quickly as you can to the furthest 10m line. Then repeat the same cycle and run back to the halfway line. Repeat this exercise, working for 40 seconds and then taking an 80 second rest. If you’re working out and there aren’t any lines to work with, place some markers out for yourself using sticks or anything you have on you.
  • Hill sprints – now these require no explanation really – it does what it says on the tin! You can do this at the gym by turning up the incline on the treadmill or if you’re lucky enough to live by a hilly park or wood, simply go for a run around there. This interval training will help improve your fitness and stamina for rugby.
  • Strongman workouts – these consist of anything where there’s heavy lifting involved and don’t let the name fool you, women are just as welcome to try these out too! Tyre flips, weight training with sandbags, keg toss or farmers walks are perfect exercises to improve your strength.
  • Rowing – upper body strength is super important when it comes to rugby as well as being able to stay energised for a long time. Rowing is the perfect training for this as it works the whole of your upper body as well as your abs and legs. The best part about rowing is that it is low impact and therefore is gentle on your joints.

Now you’ve got your rugby training programme ready, what are you waiting for? Why not go and try it out in the gym or outside – see you out there! Or if you’re all exercised out and need a post workout meal, we’ve got all the best post workout recovery foods here for you to get the most out of your workout.