Training - Pitch Running Session

It doesn’t really matter what your training goals are, you can’t avoid having to do some cardio work. A lot of what I try to do as a rugby player is specific to my sport, but as I have mentioned already on this blog, its always good to change things up now and then, trying different sports and getting different kinds of work outs.

This is a conditioning session that covers most of the areas you need to play rugby. If you look at rugby match it is very stop start, with sprinting, jogging, contact, all coming in different amounts, and at different times. As backrow forward you are constantly involved whether, that’s in attack or defense. You may only have a short burst of activity for say 30 seconds to a 3mins, but that could mean you sprint twice, make 2 tackles, get to your feet, carry the ball, chase a kick, before there is a turnover over, infringement etc. which stops play. You then need to recover quickly and go again.

You can remove the down and ups if you have any injury worries or don’t need this kind of fitness. Down and ups make it a lot like you are tackling someone, or entering contact, so gives you that extra fitness blast.

This can be done in season, but might require some modification on reps etc. Good session for preseason.

Session- Pitch based running, Ideally a football pitch or rugby field should be used, but if not just mark out your own distances.

Warm Up:-

10 Mins Drills/Dynamic Stretches/Strides – finish with accelerations over 30m @ 60/70/80/90/95% with jog back recovery – MAKE SURE YOU ARE READY TO RUN.  TAKE ALL THE TIME YOU NEED.

Set 1:

-       Start on Touchline on 22m line, sprint to 15m line hit line down and up (just touches the ground) and up, sprint back to 5m line (from touchline) down and up + run to far touchline (next drill starts here)

Complete 6 reps with 45s Rest between reps

80s rest

Set 2:

-       Start on Deadball line (last line on a rugby field) in the middle of the posts.  Run round left post and back to Deadball line, run round right post and back to Deadball line, then run to half way line.

Complete 6 reps with walk back recovery

90s rest

Set 3:

-       Start on half way line, sprint 10m to 10m line, hit line down and up, turn and sprint 20m to other 10m line, down and up and sprint back 10m to halfway line.

-       1 set = 6 reps with 10 s between reps

Complete 3 sets with 90s between sets