Rugby League Anaerobic Capacity Test
Sport: Rugby League
Focus: Anaerobic Conditioning
Muscle Group: Running
Equipment: Markers
Exercise Description
– Set up the markers as shown in the diagram into 3 x 10m squares
– From the starting position (blue dot) accelerate in the direction of the top arrow 10m to the end of the square (to the left), turn and accelerate back to the starting position
– Perform a 45 degree cut and accelerate diagonally 10m to the opposite corner of the square
– Turn and accelerate 10m along the bottom edge of the same square
– Turn and accelerate forward to the far edge of the last square
– This is one rep
– Perform next rep starting from the other side of the middle square
– Set up the markers as shown in the diagram into 3 x 10m squares
– From the starting position (blue dot) accelerate in the direction of the top arrow 10m to the end of the square (to the left), turn and accelerate back to the starting position
– Perform a 45 degree cut and accelerate diagonally 10m to the opposite corner of the square
– Turn and accelerate 10m along the bottom edge of the same square
– Turn and accelerate forward to the far edge of the last square
– This is one rep
– Perform next rep starting from the other side of the middle square