Do I need to be strong to play rugby?

Rugby is one of a few sports that demands a high level of all-round fitness. Players need to be aerobically and anaerobically fit, fast, agile, mobile, powerful, and strong.

ruckscience.com - How strong should you be to play rugby? - Ruck Science

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Because of this, most ruggers put a lot of emphasis on strength training. Smart ruggers focus on things like compound exercises and low to moderate reps as that’s the best way to build functional strength. Not-so-smart ruggers follow bodybuilding-type routines which are great for building muscle mass but not so good for increasing performance. But how strong is strong enough for rugby? That’s is not an easy question to answer and depends on several factors.

Playing position

Rugby is a very inclusive sport. Big players are usually drafted into the forwards, while smaller players are better suited to the backs. Whatever your natural build may be, there is a place for you on a rugby team. Because different positions have different roles in rugby, it’s only natural that strength levels vary too. Front and second-row forwards tend to be the biggest, strongest players on the pitch. In contrast, the backs don’t need to be as strong, and power and speed are more important. Because of this, the strength standards for forwards will be higher than those for backs. Of course, there are always anomalies like the fullback who can out-bench press the prop but, as a general rule, forwards are and should be stronger than backs.

Playing age

Beginner and intermediate players usually find that increases in gym strength have a big impact on playing performance. Being relatively unskilled, improvements in strength will have a profound effect on things like scrummaging, tacking, and sprinting. This is a case of strength overcoming technical inefficiencies. Younger players should make gaining strength a priority. In contrast, experienced and technically proficient players usually find that more strength does not necessarily lead to improved performance on the pitch. More strength is not very useful, and pursuing increases in gym performance could lead to injuries. In this instance, strength maintenance should be your priority. It’s also worth noting that, in beginners, strength increases come relatively quickly – often from one workout to the next. Sadly, this rapid adaption doesn’t last, and the closer you get to your genetic potential for strength, the slower those increases will be. Where a beginner might add 50kg to their deadlift in a year, a more advanced exerciser might struggle to add even 5kg. Strength is a very trainable fitness component, but only up to a point. If you’ve been training for several years, you will be approaching your genetic limit and won’t get much stronger – even if you try. In this situation, strength maintenance and injury prevention should be your new priorities. The good news is that while your strength will eventually plateau, you can continue improving your game by focusing on neurological fitness components such as skill, speed, power, and agility.

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What is the most important skill in rugby?

While locomotor and stability skills are crucial fundamental skills in moving the player around the pitch and giving them the basic ability to play rugby, manipulative and coordination skills are extremely important in the actual rugby skills that the player will need.

passport.world.rugby - Manipulative and Coordination Movement skills - World Rugby Passport

Manipulative and Coordination Movement skills

Manipulative and coordination movement skills include movements that involve giving force to objects or receiving force from objects. Throwing, catching, kicking, trapping, and striking are considered fundamental gross motor manipulative and coordination skills. Manipulative rugby skills are an elaboration and further refinement of these basic skills. Nearly all skills in rugby will have a manipulation and coordination movement skill foundation. Passing the ball, receiving a pass, catching a high ball, kicking the ball, tackling and scrummaging are all rugby specific skills that are manipulation and coordination based. While locomotor and stability skills are crucial fundamental skills in moving the player around the pitch and giving them the basic ability to play rugby, manipulative and coordination skills are extremely important in the actual rugby skills that the player will need. Some simple drills to work on manipulative and coordination skills are shown in the following videos. Self-throwing and catching – the player carries a ball in their hands, they throw it up and catch the ball, the player can throw it as far as they like in any direction to challenge themselves. Passing drill – players in pairs, they pass back and forth to each other over a set distance. Catching a high ball – the coach kicks the ball up into the air, the child catches the ball. To progress, the player jumps and catches the ball landing softly and safely. To further progress two children could compete for the ball.

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