If you’re asking what to do in pre-season rugby, you’re already ahead of most players.
Too many players approach pre-season with no real plan. They run more, train harder, and hope for the best. However, without structure, that effort rarely leads to better performance on the pitch.
Instead, the most effective approach is to follow a structured rugby training programme. This allows you to build strength, develop power, improve speed, and increase conditioning in a way that actually transfers to games.
Why Pre-Season Matters in Rugby
Pre-season is your opportunity to build the physical qualities that define your performance during the season.
During this phase, you are not just trying to get fit. You are preparing your body for:
- Repeated high-intensity efforts
- Physical collisions
- Speed and acceleration demands
Because of this, how you train in pre-season will directly impact how you perform when the season starts.
What To Do In Pre-Season Rugby (Step-by-Step Plan)
To get results, your training needs to follow a clear and progressive structure.
1. Build Strength First
Strength should be your foundation. Without it, everything else is limited.
Focus on:
- Squats, deadlifts, and presses
- Unilateral movements like lunges
- Core stability work
As a result, you will be stronger in contact and more resilient to injury.
2. Develop Power and Explosiveness
Once you have built strength, the next step is to convert it into power.
This includes:
- Olympic lifts
- Plyometric exercises
- Medicine ball throws
Rugby is a game of moments. Therefore, being able to produce force quickly is essential.
3. Improve Speed and Acceleration
Speed is one of the biggest differentiators in rugby performance.
Your programme should include:
- Sprint technique work
- Short acceleration sprints
- Change of direction drills
For example, improving your first step can be the difference between breaking the line or getting tackled.
4. Add Rugby-Specific Conditioning
Conditioning should reflect the demands of the game.
Instead of long runs, focus on:
- Repeat sprint efforts
- Interval training
- Game-based conditioning
As a result, you will be able to maintain performance throughout the full 80 minutes.
5. Stay Consistent With Your Training
Consistency is what drives results.
You don’t need the perfect programme. However, you do need to follow a structured plan and stick to it over time.
Players who stay consistent throughout pre-season are the ones who see the biggest improvements.
Common Pre-Season Rugby Mistakes
Many players work hard but still underperform. This usually comes down to poor planning.
The most common mistakes include:
- Doing too much running and not enough strength work
- Training without a clear plan
- Ignoring speed and power development
- Not allowing time for recovery
Because of this, players often feel fit but lack the physical qualities needed for rugby.
The Ideal Weekly Pre-Season Training Split
A well-structured rugby training programme should include:
- 3-4 gym sessions (strength and power)
- 2-3 conditioning sessions
- 1-2 speed sessions
This balance ensures you develop all key areas without overtraining.
Why Following a Rugby Training Programme Matters
The difference between average and high-performing players is structure.
When you follow a clear system, every session has purpose. In addition, you are able to track progress and build momentum over time.
If you’re serious about improving, following a structured rugby training programme is essential.
Train Like an Athlete
You don’t need to be a professional rugby player to train like one. However, you do need to follow the same principles.
At SW7, that means:
- Structured programming
- Consistent training
- Ongoing support
Because that’s what delivers results.
If you’re wondering what to do in pre-season rugby, the answer is simple:
Follow a structured plan that develops strength, power, speed, and conditioning over time.
When you train with purpose, you give yourself the best chance of performing at your highest level.
Ready to Improve Your Rugby Performance?
If you want a complete system that takes you through pre-season and beyond…
👉 Join the SW7 Rugby Performance Programme and start training with intent.
FAQ’s
What should rugby players focus on in pre-season?
Rugby players should focus on building strength, developing power, improving speed, and increasing conditioning to prepare for the season.
How long should rugby pre-season training last?
Pre-season typically lasts 6–12 weeks, depending on the level of competition and training structure.
Can you just run to get fit for rugby?
No. While running helps conditioning, rugby requires strength, power, and speed. A complete training programme is essential.