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Positional Needs for Rugby Players

Front Row

The England front row of Dan Cole, Dylan Hartley and Joe Marler pack down for a scrum. RBS Six Nations match between England and Scotland on March 14, 2015 at Twickenham Stadium in London, England. Photo by: Patrick Khachfe / Onside Images

Key Movements: Scrummaging

Physical Abilities: Maximal Strength, Lean Body Mass, Isometric Strength

Exercises: Squats (and variations), Horizontal Pressing Variations, Isometric Scrum Engage, Medicine Ball Throw (for Hookers)

Second Row

Movement Skills: Line Out Jumping

Physical Abilities: Speed Strength, Reactive Strength

Exercises: Jump Squat (and variations), Vertically Orientated Medicine Ball Throws, Other Jump/Plyometric Variations

Back Row

Rugby Union – England v South Africa – QBE International – Twickenham Stadium – 15/11/14
Ben Morgan of England scores a try as David Wilson and Dylan Hartley celebrate
Mandatory Credit: Action Images / Paul Harding

Movement Skills: Rucking, Ball Carrying Over Short Distances

Physical Abilities: Strength Speed, Speed Strength

Exercises: Horizontal Orientated Medicine Ball Throws, Horizontally Orientated Jumps, Resisted Sprints (short distance)

Half Backs

Movement Skills: Attacking the Gain Line, Kicking

Physical Abilities: Speed Strength, Reactive Strength

Exercises: Horizontally Orientated Medicine Ball Throws, Horizontally Orientated Jumps, Resisted Sprints, Resisted Hip Flexion, Kicking With Under/Over Weight Balls

Centres

 

Movement Skills: Tackling, Breaking the Gain Line, Support Running

Physical Abilities: Strength Speed, Speed Strength, Reactive Strength, Speed

Exercises: Vertical/Horiziontal Orientated Medicine Ball Throws, Vertical/Horizontal Orientated Jumps, Plyometrics, Resisted Sprints (short and long distance)

Back Three

Movement Skills: Attacking Running, Defending High Balls

Physical Abilities: Speed, Reactive Strength

Exercises: Plyometrics, Vertically Orientated Jumps and Throws, Resisted Sprints (long distance)

Published inPositional NeedsRugby

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