"Today's preparation determines tomorrow's achievement."
-unknown

Fitness is vital for any level of rugby – but it becomes even more important at the club level. Both strength and endurance are key to a successful rugby season. Additionally, it is proven that injury strikes most during fatigue. Consider the following factors of a typical rugby game*:

• The ball is in play about 30 minutes.
• The remaining time is spent walking and waiting.
• "Play" is made up of 100-150 discrete activities.
• 85% of these activities last less than 15 seconds.
• 50% of these activities last less than 10 seconds.
• Continuous play lasting more than 30 seconds is rare.
• Recovery time between activities averages less than 40 seconds.
• There are 30-40 scrums and 60-70 lineouts, each of 15-20 seconds
• Forwards spend 50% of their activity in scrums and lineouts, the rest in support.
• Forwards cover 4-6 miles during a game and require more endurance work.
• Back have the ball in hand less than 60 seconds total time.
• Backs cover 4-5 miles in a game, 30% (primarily on attack) sprinting, the rest walking and jogging into position for continuity. They require more speed work.

ANEROBIC V. AEROBIC ARTICLE click here

Also, check out these links for additional fitness information:

Fitness4rugby.com - a comprehensive rugby fitness website that will help improve all aspects of your game.

Scrum.com - rugby specific nutrition tips.

*facts taken from Boca Ratton Rugby