Are you gearing up for the rugby 7s season? Then you must be looking for the ultimate guide to rugby 7s conditioning. Right? Well, you've found it. this eBook contains 11 of the best rugby 7s conditioning sessions as used by elite rugby sevens programs all over the world.
This eBook contains eleven field-based fitness sessions that any 15s rugby player can use to get fit for the rugby 7s season. For more on transitioning from 15s to 7s, try this blog post which has a bunch of tips for making the switch.
How does it help you?
- train like the USA Eagles 7s squad
- field-specific training drills
- turn and burn by adding agility to fitness
Are you ready? Are you ready for rugby 7s season? Our guess is, probably not. You've been lifting too much during the 15s season and you've gotten slow and sluggish (like the rest of us). Too much strength, not enough speed work. Right? Never fear! These 11 rugby 7s conditioning sessions will whip you into summer 7s shape in no time at all!
Here's a breakdown of the sessions:
- Session 1 - Acceleration
- Session 2 - Maximum Velocity
- Session 3 - Acceleration & Directional Changes
- Session 4 - Big and Small Triangles
- Session 5 - Straight Lines
- Session 6 - Up and Back
- Session 7 - Diamond Run
- Session 8 - Full Field Zig Zag
- Session 9 - Width Shuttle
- Session 10 - Decline Pyramid
- Session 11 - Michael Johnson
Before you begin any of these sessions it is important that you spend at least 10:00 minutes warming up and getting your body ready to work at the intensity required during these sessions. Training to improve your acceleration and speed requires you to perform each e ort during the session at a maximal intensity, therefore your body needs to be prepared to operate at this level to ensure you do not su er any injuries. You should complete a warm-up along the same structure that is used prior to our usual trainings.
Easy jog & skip 300m - Alternate efforts of 50m skipping and jogging up and back a rugby eld A-Skips over 20m - Complete 3 X 20m with an easy low skip back to the start each time. Concentrate on keeping upper body up right (tall posture), relaxed full arm swing from the shoulders, punching your feet into the ground, big split between legs each skip.
Carioca over 20m - Running sideways concentrating on accelerating rear knee through with each stride and getting separation between torso and lower body
High knee runs over 20m - Complete 3 X 20m with an easy skip back to the start line each time - Focus on keeping upper body up right (tall posture), relaxed arm drive with the swing coming from the shoulders, powerful foot contact with the ground, quick foot contact with the ground, toe up on foot contact with the ground.
Butt kick runs over 20m - Complete 3 X 20m with an easy skip back to the start line each time - Focus points as outlined above but this time kicking heels back up towards butt.
Walking lunges - Complete 5 walking lunges each leg - Focus on keeping upper body upright, feeling a stretch in the hip extensor and quadriceps in your back leg and the hamstring in your front leg each lunge, hold the bottom lunge position for 2 seconds each time
Frankenstein marches - Complete 5 marches each leg - Focus on keeping upper body upright while kicking 1 leg out in front of you. Don’t kick too high each time, just high enough that you can feel a stretch in the hamstring of the leg you are kicking out
Sub maximal accelerations
- 2 X 20m accelerations at approx. 80-90% of max speed with an easy skip back to the start line
- 2 X 30m accelerations at approx. 80-90% of max speed with an easy skip back to the start line 2 X 40m accelerations at approx. 80-90% of max speed with an easy skip back to the start line
Stretch - Have a final stretch of each of the major muscle groups of the lower body - Glutes, hamstrings, quadriceps, hip extensors, inner thighs (groin), calves