As with any sport, you need to be thinking about the physical demands of your position when you train for rugby. You’ll also need to develop certain skills based solely on position. Read on as we explore how to train for your rugby position.
Front row players need to improve scrummaging technique and skill. This means they need to train to have a lean body mass and all-over strength, ideally with a blend of cardio and whole-body resistance training.
In the second row, lineout jumping becomes an important skill. For this players will need speed strength as well as reactive strength. Any sort of training with jumps, squats and vertical medicine ball throws will improve technique here.
Back Row players will need strength speed for rucking and carrying balls over short distances. As well as squats, jumps and horizontal medicine ball throwing, these players should also train with resisted sprints over short distances.
Centre position involves a lot of tackling and support running. Essentially, a centre needs all the skill required by the other players at once, which mean training needs to be varied to build both strength and speed. Confidence and fast reactions are also very important as a centre.
Half backs not only need to be able to attack the gain line but need to be good kickers too. Ideal training includes horizontal medicine ball throws as well as resisted sprints and kicking with both overweight and underweight balls.
Despite everything we have said so far, keeping your general abilities broad is also vital and should form the foundation of all rugby training. In fact, looking more closely at positional training shouldn’t come until a bit later for beginners, who should be focusing on acquiring these more general skills anyway. The best way to improve your general skills is to enjoy a range of rugby drill training video options, like those found at https://www.sportplan.net/drills/Rugby/, which cover all sorts of skills, techniques and general training. Newcomers to rugby will discover that this game is a great fitness all-rounder, wherever you play.
Training for your position is a key part of developing as a rugby player, whilst keeping up your general ability will result in your being a terrific all-rounder.