As a rugby player, staying fit and maintaining your strength and agility is crucial to your success on the field. We also can’t always get to the gym (pandemic anyone?) so it's essential to adapt and find ways to continue your training at home. This blog post will provide you with a comprehensive guide to rugby workouts at home, specifically designed to help you maintain your fitness, strength, and agility, even when you can't hit the gym or the field.


Before diving into any rugby workout at home, it's essential to warm up properly to avoid injury and ensure your body is prepared for the exercises ahead. Start with a light jog or jump rope for 5-10 minutes, followed by dynamic stretches focusing on the major muscle groups. These can include leg swings, arm circles, and hip rotations. We also haave a blog post on Dynamic Stretching

Bodyweight Exercises

Bodyweight exercises are a staple of rugby workouts at home. They require minimal equipment and can be easily adjusted to suit your fitness level. Incorporate these exercises into your routine to target various muscle groups:

    • Push-ups: Targeting the chest, triceps, and shoulders, push-ups are a fundamental exercise for upper body strength. Aim for 3-4 sets of 10-15 repetitions.
    • Squats: Building lower body strength is crucial for rugby players. Squats target the quadriceps, hamstrings, and glutes. Perform 3-4 sets of 15-20 repetitions.
    • Lunges: Another excellent lower body exercise, lunges help improve balance and stability. Complete 3-4 sets of 10-15 repetitions per leg.
    • Plank: The plank is an isometric exercise that targets the core muscles, which are essential for rugby players. Hold the plank position for 30-60 seconds and repeat for 3-4 sets.
    • Burpees: This full-body exercise is excellent for building cardiovascular endurance and explosive power. Aim for 3-4 sets of 10-15 repetitions.

Plyometric Exercises

Plyometric exercises help improve explosive power, which is vital for rugby players. Incorporate these exercises into your rugby workouts at home:

  • Box Jumps: Find a sturdy box or step and jump onto it with both feet, landing softly. Step down and repeat for 3-4 sets of 10-15 repetitions.
  • Broad Jumps: Stand with your feet shoulder-width apart and jump forward as far as you can, landing softly. Repeat for 3-4 sets of 10-15 repetitions.
  • Tuck Jumps: Jump as high as you can, tucking your knees up towards your chest. Land softly and repeat for 3-4 sets of 10-15 repetitions.

Agility Drills

Agility is a critical skill for rugby players, as it helps with quick changes of direction and evading opponents. Incorporate these drills into your rugby workouts at home:

  • Ladder Drills: If you don't have an agility ladder, use chalk or tape to create one on theground. Perform various footwork patterns through the ladder, such as single leg hops, lateral hops, and the "Ickey shuffle." Aim for 3-4 sets of each pattern. 
  • Cone Drills: Set up a series of cones or markers in a straight line or zig-zag pattern. Practice sprinting, side-stepping, and backpedaling around the cones to improve your agility and change of direction. Repeat for 3-4 sets. T-Drill: Set up four cones in a T-shape, with one cone at the center. Start at the base of the T, sprint to the center cone, side-step to the left cone, side-step across to the right cone, side-step back to the center cone, and then backpedal to the starting position. Repeat for 3-4 sets.
  • Ball Skills Don't forget to work on your rugby-specific skills during your home workouts. Use a rugby ball to practice passing, catching, and kicking. Our Rugby Bricks Field Passing Program is an excellent resource to help you improve your passing skills. Additionally, check out our solo skills video for more ideas on how to work on your rugby skills at home.

Cooldown and Recovery

After completing your rugby workout at home, it's essential to cool down and allow your body to recover. Spend 5-10 minutes performing static stretches, focusing on the major muscle groups you've worked during the session. Foam rolling and self-massage can also aid in recovery and help prevent injury.

Maintaining your rugby fitness and skills at home is not only possible but also essential for your overall performance on the field. By incorporating a combination of bodyweight exercises, plyometric exercises, agility drills, and ball skills into your rugby workouts at home, you can continue to improve and stay prepared for when you can return to the pitch. Don't forget to check out our rugby training programs for more guidance and resources to help you reach your full potential as a rugby player.


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Peter Breen


I’m looking to become the world’s best rugby player

— Zayno