Rugby League Training

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Training for Rugby League

Characteristics of Rugby League

Rugby League demands a combination of speed, skill, and strength. Rugby League features a high number of short bursts of high intensity activity, such as during tackling and sprinting. These short bursts of activity are interspersed with periods of jogging and walking during which players can recover. The average player spends 47% of the game jogging or walking, 9% of it competing for the ball or tackling, and 6% sprinting or running. The other 38% of the game is spent standing.

Professional Rugby League players usually cover a distance of between 8 and 10 kilometres a game with the backs typically covering more distance than the forwards. Most sprints are between 10 and 40 metres and this is the time the players’ heart rates are at their highest. For the majority of the game a player’s heart rate will be at approximately 80% of its maximum.

Rugby League Training & Drills

At the professional level Rugby League training is divided into three phases – pre-season, competition and off-season.

The core components of Rugby League training are physical fitness, skills and drills, and strength and conditioning. The frequency, intensity and focus of the training will be different at each stage of the season.

The specific Rugby League drills that a professional player will do will also depend on their position played. However, all players will work on power, strength, endurance, and speed training. This is often done using game simulation exercises.

The physical nature of the game means musculoskeletal injuries are quite common. It’s important for Rugby League players to develop their strength so they can absorb the heavy impact of tackling without a high risk of injury. Because forwards are generally involved in more tackles, strength training is even more important.

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