Christmas and New Year have come and gone. Accordingly, it is time to again turn our minds to rugby and specifically to our fitness levels. Whether we like it or not, fitness, particularly in the older age groups, is a fundamental requirement for rugby success.

The quantity and intensity levels of fitness programs will be determined by the players’ age.

 
U 6s to u 13s

Most players from under 6s to under 13s should simply concentrate on being active on a daily basis and ensure their diet is a balance all food groups.

Being active requires daily activities such as running, surfing, bike riding, swimming, cricket, tennis, lawn mowing, skate boarding and so on. Walk or ride your bike to your mate’s place rather than get mum to drive you.

Ensure you diet comprises plenty of fruit, vegetables, cereals and lean meats. Remember, quality of the food is more important than quantity.

 Players in this age group need to need to become more rugby specific with their fitness training as well as increasing the intensity of that training. Boys from 15s to 18s should begin to incorporate weights into their training routines. Boys inexperienced in the use of weights should seek assistance from a suitably trained person.

The initial objective of pre-season fitness training is to increase your aerobic fitness (i.e. endurance).

An important part of pre-season fitness program is measuring your level of aerobic fitness. You should test yourself at the start of your fitness program and at regular intervals. This helps keep your focus on the objective your have set yourself.

Try the following to assess your level of aerobic fitness. These are simple tests that do not require a lot of equipment and can be done alone or with your mates.