Effingham & Leatherhead RFC

Fitness testing

Fitness testing is essential for all teams no matter what level of participation. It is accepted that training to improve performance should be structured scientifically and not by trial and error. For this reason it is important that players are assessed prior to implementing a training programme.

In rugby undertaking fitness testing at the rugby ground is a useful tool for both the player and the coach as it enables them to:

Determine the physiological and health status of the rugby player.
Construct a rugby specific physiological profile of the player and/or the team.
Act as a motivational or educational process to enable the player or coach to understand the physical requirements of rugby.
Provide baseline data for individual training programmes and to identify each player’s strengths and weaknesses.
Provide feedback to the player and the coach to evaluate the success of their training intervention.
Importantly at the conclusion of the fitness testing both the test results and the coaches selection should be considered and neither one should ever be a replacement for the other.

Fitness testing allows one to gain insight into the fitness status a player or a team. It aids in identifying strengths and weaknesses, which enables one to structure appropriate training programmes.

There are many issues that need to be considered when planning fitness testing for you or your team.

What are the physical demands that are placed on a player during a game?
What type of equipment is available for testing?
What are the facilities like?
Will the results be understandable to the coach and players?

Prior to selecting which fitness tests are suitable, it is important to understand that the process of fitness testing is comprised of the following stages:

Selection of physiological characteristics to be measured.
Selection of a suitable method of measuring.
Collection of that data.
Analysis of the collected data.
Decision making
Implementing decisions.

Every player and coach needs to assess the fitness level of themselves or their players. The following is an overview of fitness tests that can be performed in a field setting.

Area	Tests	Advantages	Disdvantages

Body composition	Height/weight.	Simple.	Takes no account of muscle mass.

	Body mass index.	Simple.	Lacks accuracy.

	Body fat – calipers.	Quick and accurate.	Technique needs practice. Interpretation of results needs care.

Endurance	Cooper test.	Easy to administer.	Needs a track. Pacing of running can be difficult.

	Shuttle run or beep test.	Large groups can be tested. Pacing and warm-up no problem.	Accuracy of measurement, and calibration of tape/tape recorder essential.

Strength/power	Vertical jump test.	Basic jump test.	Standardising technique.

	Medicine ball throw.	Measures arm and upper body strength.	Scores influenced by technique.

Speed	Hand-timed sprints.	Easy to administer. Distances can be 25m to 100m.	Not accurate enough to reflect any changes in performance.

Flexibility	Sit and reach.	Simple measure of hamstring and lower back mobility.	Need to standardize technique.

	Straight leg raise.	Can isolate the hamstring muscles.	Need to standardize technique.

Agility	T-Test.	Easy to administer.	Correct technique needs to be used while performing the test.

	Illinois agility.	Easy to administer.	Technique might be difficult to follow.

Muscle endurance	Sit-ups.	Easy to administer.	Ensure standardized techniques.

	Push-ups.	Measure upper body and lower back strength and endurance.	Ensure standardized techniques.

	Pull-ups.	Easy to administer, isolates the upper body musculature.	Need a pull-up bar and standardized technique.

What are the benefits of testing?

The results from tests can be used to:

Predict future performance.
Identify strengths
Indicate weaknesses.
Measure improvement.
Enable the coach to assess the success of his training programme.
Place the athlete in appropriate training group.

When subjecting your players to any test, take care of the following:

Reproductivity: ensure that the testing procedure is the same to enable you to compare the results of one test to the other. Think about calibration and standardisation. For example: using calipers for skinfold measurements: let the same person do all the tests and use the same calipers.
Tell your players why they are tested, what the consequences of the outcome might be. Otherwise the results of the tests will be poor. Let them know that the effort that they put into the testing will be considered for their selection into the team. Players who feel that the testing means nothing will not put in the effort.
Organise yourself; publish the outcome of the test as quickly as possible.
Take care in comparing results between players.
An experienced exercise scientist or biokineticist should interpret the results.
Once you have the results use them to your advantage and work on the weaknesses of your players individually and as a team as a whole.
Further tests can be administered during and at the end of the season to indicate and illustrate to each player where they have improved and other areas that require attention.
The results should be used to plan, organize and implement training.

Circuit training

Circuit training is a type of training that comprises a series of 4 to 10 exercises, with brief rest intervals between each exercise. Circuit training stresses the musculoskeletal system resulting in muscle endurance and cardiovascular adaptations occurring. Circuit training is an excellent alternative to more rugby relating training.

Circuit training provides for a more general conditioning to improve on various aspects of the player’s conditioning. Improving body composition, muscle strength and endurance and cardiovascular fitness. All the essential aspects that a rugby players needs to optimise performance.

A positive aspect of circuit training is that it is versatile. It can be used as either a power-based training session (short time periods, longer rests, and high intensity) or as an endurance-based session (longer time periods, less rest, high intensity). Due to the multi-faceted game of rugby circuit training is an excellent way of working all the areas of fitness that are essential for all rugby players.

Circuit Tips

Here are some ideas when setting up a circuit outside of the gym:

Have a plan before you begin (back up exercises, time at each station)
Have equipment laid out and ready.
Alternate between upper and lower body exercises, and strength and aerobic exercises. Here is an example:-push-ups, skipping, crunches lunges,
This is a great time to add in exercises that are essential for injury prevention, but are often neglected then training for rugby (e.g. core stability exercises).
Maintain a flow from station to station. Avoid criss-crossing across the field to get to the next station.
Ensure that you utilise a variety of exercises.

Example of periodized plan for circuit training

Pre-Season

3 weeks: 1 time per week with 30 - 45 seconds at each station. Repeat for a total of two sets.
3 weeks: 1 time per week with 35 - 45 seconds at each station. Repeat for a total of 3 sets.
3 weeks: 2 times per week with 35 – 45 seconds at each station. Repeat for a total of 3 sets.
3 weeks: 2 times per week with 45 - 60 seconds at each station. Repeat for a total of 3 sets.

In-Season

1 time per week with 30 - 45 seconds at each station. Repeat for a total of two sets. (Maintain high intensity)

Post-Season

2-3 times per week with 45 seconds to 1 minute for 2-3 sets.

Training tip

A simple circuit to start off with

Five stations

Run in place with high knees
Sit-ups
5m shuttle runs
Push-ups
Lunges

Spend 30-45 seconds at each station.
15 seconds to move to the next station.
Repeat the circuit 2-3 times.
If you have a big squad divide them up and put them at different stations. Remember to get the full benefit each player should put in 100% effort.

Speed training for rugby

In the modern game of rugby, speed is one of the key factors in success performance, whether it is at school or international level. In order to optimise your speed it is important to understand the basic concepts of acceleration and running fast.

Speed depends on a number of factors including:

Neuromuscular coordination

Muscular power

Muscle fibre composition

Flexibility

Mobility

Agility

Running technique

Speed is the product of stride length and stride frequency. Maximum speed only exists if these two components are optimised. Stride length is best improved by increasing the force exerted against the ground. The resulting reaction drives the body forward, lengthening the player’s stride naturally.

Stride frequency is the time required to complete a stride and is limited by the stride length. Although the stride length is determined when force is applied by pushing against the ground, stride frequency is defined as the time to complete that stride. Forcing a greater stride frequency will only produce a shorter stride length and result in a loss of speed.

Speed training should aim to develop the following:

Leg speed for stride frequency
Leg power for maximum drive (stride length)
Running technique (for effective acceleration, running speed and efficiency of movement)

SPEED

Speed development takes place by performing acceleration drills repetitively over short distances (up to 50m)
Repetitions are performed at maximum speed interspersed with long recovery periods.
Acceleration is developed by explosive starts from various positions and distances.
The recovery intervals between repetitions should range between 3 and 6 minutes to avoid fatigue and allow for adequate recovery.

POWER

Producing the maximum amount of force over the shortest period of time.

Defined as the most distance covered in the shortest amount of time
Bounding drills, uphill sprinting, upstairs running and weight training exercises provide the best means for increased leg power.
Weight training exercises should be specific of nature to illicit power training adaptations.

RUNNING TECHNIQUE

An area often neglected by the rugby coaching fraternity.

Running technique takes place at lower speeds with attempts to correct really bad faults that require attention.
Focus should be placed on avoiding incorrect arm action, body lean, foot contact, over striding, under striding and muscle tension whist running.
Exercises should include bounding and sprinting drills.
If proper running technique is established at a lower level of speed, it should be transferred to medium and maximum speeds.
Running technique must take place in the early part of a training session in order to avoid fatigue.

ACCELERATION DRILLS

Players are required to accelerate efficiently and rapidly from different positions at certain stages of a game. There are a wide variety of drills to choose from including starts from standing, lying on the ground, squat position and others. The emphasis should be placed on:

Driving from the legs
A coordinated arm action
Placement of the feet behind the centre of gravity.

Due to the nature of the game, drills can be adapted from a static start into a dynamic start (performing the acceleration while on the move).

Cardiovascular Fitness

Cardiovascular fitness relates to the player’s ability to repeat and maintain an intensity of play. As most coaches will agree, games are often won or lost in the last 20 minutes, due to one team not having the ability to keep up with the pace of the game. The lack of cardiovascular fitness can result in lapses in concentration towards the end of the game, which in many cases is the most crucial period. Physical and mental alertness needs to be at an optimal level for the duration of the game.

There is debate over the energy contribution of cardiovascular fitness to rugby performance. It is suggested that during the first few seconds of intense exercise energy is produced exclusively by the oxygen independent (anaerobic - without oxygen) energy system and as the exercise duration increases the relative contribution of oxygen dependent (aerobic – with oxygen) energy system increases. For example, an all out effort lasting 15 seconds may be fuelled predominantly by oxygen independent energy (eg 85%) and partly by oxygen dependent energy (eg 15%).

Although play may last 15 seconds, it is what has occurred prior to this phase and the intensity of this phase that effects the contribution of oxygen dependent or oxygen independent energy. Importantly when you are recovering between phases you are utilising the oxygen dependent system. As a player you are therefore using your oxygen dependent energy system for approximately 50-minutes of an 80-minute rugby match. Thus, in terms of time, the oxygen dependent energy system is the energy pathway most utilised during a rugby match.

Therefore, all players require a high cardiovascular fitness to facilitate recovery and contribute for 80 minutes. Importantly since rugby is a skilled, multi-activity sport that requires a strong endurance base training should therefore be interval based to mimic the demands of the game.

The traditional long, continuous runs for players to increase their cardiovascular fitness are no longer sufficient. Rugby is a multi-sprint sport with intervals of work and rest so your training must be specific. However, players should perform the traditional long, continuous runs with poor cardiovascular fitness prior to the implementation interval training.

This would take the form of easy paced runs, no longer than 30 – 40 minutes. Cycling or swimming so as to prevent overuse injuries can also supplement running.

Intervals

A rugby match is made up of a number of intervals when the ball is in play. The duration of the intervals may range from a few seconds to just under a minute. Thus interval sessions will develop both your oxygen dependent and oxygen independent energy systems.

Tips When Training With Intervals

Use distance than time intervals during training.
Rugby is not played in a straight line so change direction during training sessions.
Make use of explosive exercises during an interval session.
Ensure the program gradually builds up the intensity and reduces duration of the session.
Introduce the skill component to your interval sessions to make them more specific to rugby.

Examples of intervals

5 x 400m in 70-74 seconds with 4 minutes rest
6 x 400m in 69-73 seconds with 4 minutes rest
6 x 300m in 52-55 seconds with 3 minutes rest
6 x 300m in 49-52 seconds with 3 minutes rest
7 x 200m in 29-31 seconds with 2.5 minutes rest
7 x 200m in 29-31 seconds with 2.5 minutes rest
7 x 200m in 28-30 seconds with 2.5 minutes rest
8 x 200m in 26-28 seconds with 2.5 minutes rest
8 x 150m in 21-23 seconds with 2 minutes rest
9 x 150m in 20-22 seconds with 1.5 minutes rest
10 x 100m in 14-16 seconds with 1 minutes rest
10 x 80m in 10-12 seconds with 1 minutes rest

The recovery periods between each interval are longer than what you would experience during a game. Gradually reduce the rest interval as you increase your aerobic base.

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