How do you train for rugby by yourself?

Answer 1

My advice is to focus on fitness, as there are very few drills that can be run alone.

This all depends greatly on your position of course. If you play as a forward, a lot more strength development will be involved, whereas backs need speed. Both need endurance.

This is not to say that forwards don't have to be fast and that backs don't need to be strong, but the ratio of strength and speed are different for both.

It is very difficult for me to give you an outline of a training plan without knowing anything about you, btu if you would like me to work through some things with you, message me on my page (link at the bottom).

I'm an outside centre, and the way I train is;

I do long runs every day in the gym.

I do a bit of weights nearly every day (not on the days after matches)

On days when I have training I only swim-although strength training is based on the principle of taxing your muscles and allowing them to repair themselves, too much will damage them, and that is is nobody's interest.

For speed, I run suicides three times a week. A suicide involves going to a pitch (not necessarily for Rugby, anything with markes lines on it will do, but a grass surface is preferable as it will get you used to running on grass). Using a rugby pitch as a example, start at the dead ball line, and sprint to the try line. Run back to the dead ball line, and this time run to the 22. Do this with all the lines, running back to the dead ball line each time. You will be exhausted bythe end of it if you're doing it right.

Suicides also allow for the incorporation of a few minor drills. I either kick from te dead ball line and chase the ball down before running back, or run a normal suicide but with the ball in my hand, placing it on each line, as though I were scoring a try. This gets you used to handling the ball while running, as well as picking it up at speed.