Rugby 7s Sevens Training
Sorry there are no Rugby Sevens Training Programs available at this time
- Our Rugby Sevens training programs will be available shortly. If you would like to be notified when Rugby Sevens training programs become available please contact us.
Pro Training Programs has launched its first ever programs! Are you interested in Basketball, Rugby League, Rugby Union, Soccer, Touch Football training programs? Follow these links to view our range of professional training programs.
See our easy to use training program template Example Pro Training Programs PDF here.
Characteristics of Rugby Sevens
Each Rugby Sevens team consists of three forwards, and four backs. Most players in rugby sevens are loose forwards or backs in traditional Rugby Union teams because their speed and agility means they are well suited to Rugby Sevens. The sport demands that players be in peak physical condition as they have a lot of ground to cover and limited recovery time.
Professional players typically cover distances of about 3 kilometres during a 14 minute game, which is made up of walking, jogging, and sprinting. Interval training is common in the sport as it helps build up a strong aerobic base with shorter recovery periods. A good aerobic activity should elevate a player’s heart rate to about 85% of its maximum level for between 30 and 40 minutes. During a game, high intensity running will result in a player’s heart beating at between 150 and 160 beats per minute.
Rugby Sevens Training & Drills
Acceleration is a big part of the sport as well as maintaining top speed for extended periods of time. This means endurance is also very important.
Rugby Sevens drills & exercises generally include ball handling, passing, kicking, and tackling.
Rugby Sevens explosive power is improved through specific weight training programs.