Athlete Performance: Simple Ways Rugby Players Can Get Faster, Stronger, and Tougher

Want to up your game on the pitch without spending months in the gym? The answer lies in focused, everyday habits that hit the key areas of speed, power, stamina and recovery. Below you’ll find straight‑forward drills and lifestyle tweaks that any player at Portsmouth Rugby Club can fit into a busy week.

Speed and Agility Drills

Speed isn’t just about sprinting the 100 m. In rugby you need quick bursts, sharp changes of direction and the ability to accelerate from a standstill. Start each training session with a set of ladder drills – two‑foot in, side‑step, then hop on one leg. This builds foot quickness and improves coordination. Follow it with 5‑10 m shuttle runs: sprint forward, touch the line, backpedal, and repeat. Keep the rest intervals short (15‑20 seconds) so you train the body to recover quickly.

Another cheap but effective drill is the “cone weave”. Set up five cones 5 m apart and sprint through them, aiming to keep a low centre of gravity. Do three rounds, rest 30 seconds, then repeat. You’ll notice your sidestep gets tighter and your acceleration smoother – exactly what you need when breaking a tackle.

Strength, Conditioning & Recovery

Strength work should target the whole body, but pay extra attention to the legs, core and upper back. Squats, deadlifts and push‑presses are the core lifts that translate directly to scrummaging power and tackling force. Aim for three sets of six reps at a weight that makes the last rep feel hard but doable. Add single‑leg Romanian deadlifts to fix any imbalances that could lead to injury.

Conditioning for rugby isn’t about endless long runs. Use interval training: 400 m run at 80% effort, 2‑minute walk, repeat four times. This mimics the stop‑start nature of a match and builds the aerobic base you need for the second half. After every hard session, spend 10 minutes foam‑rolling and stretch the major muscle groups. Recovery isn’t optional – it’s where the gains become permanent.

Nutrition plays a quiet but huge role. Eat a balanced mix of carbs, protein and healthy fats within an hour after training. A simple post‑workout snack of a banana, Greek yoghurt and a handful of nuts gives the muscles the fuel they need to rebuild. Stay hydrated; aim for at least 2 litres of water a day, more on match days.

Finally, track your progress. Use a phone app to record sprint times, lift weights and how you feel after matches. Small data points help you see what’s working and where you need to adjust. Consistency beats occasional heroics – stick to the plan for a few weeks and watch your performance click.

At Portsmouth Rugby Club we’re all about practical improvement. Try these drills, tweak your routine, and you’ll feel the difference in tackles, line‑breaks and endurance on the field. Keep it simple, stay focused, and let your body do the rest.