Sports and Fitness at South London Rugby Football Club
Want to get fit for rugby without getting lost in jargon? You’re in the right spot. We keep it simple: real drills, real results, and a lot of fun. Whether you’re new to the game or looking to sharpen your edge, the basics of strength, speed, and agility are the same for everybody.
Strength and Power in Rugby
First up, strength. It’s not about looking like a bodybuilder; it’s about moving with power when you tackle, scrum, or break a line. Our members ask, “How strong do I have to be?” The answer: enough to drive through contact and stay on your feet. A solid base of squats, deadlifts, and push‑ups does the trick. Aim for three sessions a week, focusing on low‑rep, high‑weight lifts. Add plyometric jumps to turn that raw power into explosive speed.
Don’t forget mental toughness. When the game gets rough, a clear mind helps you push through fatigue. Short, high‑intensity bursts followed by quick recovery mimic match conditions and build that mental edge. Think of it as training for those Monday‑morning moments when you need extra grit.
Size vs Skill: Everyone Can Play
Next myth: you need to be big to play rugby. Not true. Speedy, agile players are just as valuable as the heavy hitters. Smaller athletes often excel in back‑line positions where quick footwork and sharp decision‑making win games. If you’re on the lighter side, focus on sprint drills, agility ladders, and ball‑handling under pressure. Those skills let you dodge bigger opponents and create space.
Skill work beats size any day. Spend time on passing, catching, and situational drills. A 30‑minute session of one‑on‑one coaching can shave seconds off your reaction time and boost confidence. Pair that with core work—planks, Russian twists, and medicine‑ball throws—to stay stable during contact, no matter your stature.
Putting it together, a balanced weekly plan looks like this: two strength days, one speed/agility day, and two skill‑focused sessions. Rest is built in to let muscles recover and grow. Keep a training log; you’ll see progress faster than you expect.
Ready to try it out? Join our community at South London Rugby. We offer beginner‑friendly groups, experienced coaches, and a supportive environment that celebrates every win, big or small. Step onto the field, get fit, and have a blast while doing it.
Well, folks, rugby isn't a walk in the park, let me tell you that! You've gotta have strength that would make Popeye after a spinach smoothie look weak. But it's not all about brawn, you need mental toughness too, the kind that gets you through a Monday morning after a weekend of mischief. And let's not forget agility and speed, because, without those, you're just a strong tree stump in a field of gazelles. So, yes, you need to be strong, but you also need to be fast, agile, and above all, ready to take on anything - just like when you’re trying to open a pickle jar!
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Taking up rugby has less to do with size and more to do with determination and skill. While bigger players might seem dominating, rugby is a game for all shapes and sizes, each with their unique strengths. Small players often have speed and agility, making them invaluable on the field. So, it's not about size, it's about how you use your abilities to contribute to the team. In rugby, heart and passion outsize physical stature.
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