Exercise library
Form matters. Quality performance indicators are built into the scoring rubric — watch your squad perform every movement against the standard.
30 seconds
Full-body explosive movement combining squat, plank, and jump. Tests lower body power, upper body stability, and cardiovascular response.
Measures
Leg power, core strength, anaerobic capacity
Rugby relevance
Scrum drive power, ruck engagement explosive start
Coaching cue
"Full extension at jump. Land soft. Chest to deck. Fast transition." — Reward explosive power + control
30 seconds
Rhythmic full-body movement with synchronized arm and leg coordination. High cardio output; low technical barrier.
Measures
Cardiovascular fitness, muscular endurance
Rugby relevance
Game pace maintenance, sustained running workload
Coaching cue
"High cadence. Full arm swing. Land light on balls of feet." — Emphasize rhythm over power
30 seconds
Explosive lateral knee drive with arm countermove. Tests unilateral leg power and lateral agility under fatigue.
Measures
Hip flexor power, lateral agility, balance
Rugby relevance
Step-off acceleration, defensive positioning, lateral dodge
Coaching cue
"Knee to hip height. Drive opposite arm. Stay on the spot." — Lateral power, not forward travel
30 seconds
Dynamic shoulder mobility exercise with rotation and reach. Tests upper body endurance and shoulder stability under load.
Measures
Shoulder stability, rotational power, overhead endurance
Rugby relevance
Lineout throwing readiness, collision stability
Coaching cue
"Full shoulder rotation. Reach overhead each rep. Controlled movement." — Quality over speed
30 seconds
Posterior chain explosive movement. Prone position with simultaneous arm and leg lifts, then curl into power position.
Measures
Lower back strength, glute activation, posterior chain power
Rugby relevance
Maul power, scrum engagement force, tackling resilience
Coaching cue
"Arch back fully. All limbs extended. Snap into fold." — Posterior chain engagement critical
30 seconds
Lateral movement pattern with rapid step-together rhythm. Tests lateral mobility and cardiovascular capacity at high speed.
Measures
Lateral speed, foot coordination, aerobic capacity
Rugby relevance
Defensive shuffle, lateral gap coverage, sidestep entry
Coaching cue
"Rapid lateral movement. Light steps. Shoulders stay square." — Speed and footwork emphasis
30 seconds
Rapid alternating knee drive from plank position. High-tempo core and hip flexor work under sustained tension.
Measures
Core endurance, hip flexor speed, work capacity
Rugby relevance
Repetitive driving actions, contact recovery, leg recovery speed
Coaching cue
"Keep hips level. Drive knees high. Fast tempo." — Core stability under speed
30 seconds
Maximum vertical power output with rapid ground contact cycles. Full-depth squat to explosive jump. Measures peak and sustained leg power.
Measures
Lower body power, leg endurance, elastic strength
Rugby relevance
Lineout jump height, ruck power, rapid direction change
Coaching cue
"Full depth squat. Explosive takeoff. Stick the landing." — Power output the metric