Building great body shape for playing Rugby

Building great body shape for playing RugbyRugby is definitely an arduous sport and people playing this game are never afraid of being knocked out, taking a hit or risking injury. They are desperate in pursuit of victory. To be the best in the field of rugby you need to last the whole game, keep up the speed as well as overwhelm your weaker opponents. However, you need to be fit physically on top of all.

Endurance is the first thing you should focus most because rugby players are bound to maintain high speeds for a long period of time. Besides, they need to be able to cross and re-cross the field again and again without sacrificing their speed. For this reason you must aim to cover a longer distance with a blend of short distance through running at least once or twice in a week.

Then devote your time in interval training. Interval training is the process where you push and test your body by taking part in high intensity sessions of exercise with minimal breaks in between. This will be very beneficial in rugby field where you have to sprint three sets of consecutive eight minutes run accompanied with three minutes break in between. You can mix up the distance you cover and speed you run in this interval training part. This will allow you to develop the variety of endurance along with all round speed. This is one of the key elements of getting into top form for the sport.

Furthermore, you should hit the gym in order to boost your strength. Don’t take an obsolete machine or fancy toy in the gym rather grab a barbell and perform some serious works. Make the proper use of your gym time with a routine exercise plan. Your gym work may encompass basic compound moves like deadlifts, squats, bench press, pull ups, shoulder press and jerks. Focus on power associated with speed and form and this will translate into super performance onto the rugby field.


Don’t forget the nutritional part to become fit for playing rugby as proper nutrition plays a vital role to ace your performance. Rugby training like plyometrics, sprinting, interval training, and gym work requires high levels of energy as do rugby matches. Carbohydrate is a reliable source of energy. A rugby player should intake 7-10g carbohydrate per kg of his bodyweight before 2-3 days of matches in order to maximize the energy stores.

Body fat is a natural shock absorber for the body. Having a balanced amount of fat storage in a rugby player’s body will cushion the body from hard hits as well as tackles. Fats from fish, meat and nuts are obviously good but they must be taken in moderation and paralleled with energy expenditure. In order to facilitate recovery from injury and to maintain a standard body mass protein intake needs to be fairly high. Turkey, chicken and tuna fish are excellent source of protein.

In addition to that rugby players need lots of vitamins and minerals to maintain natural and efficient body function. Fruits and vegetables are rich in vitamins and minerals. They are good source of fiber and complex carbs as well. As a rugby player you can ingest carrots, apples, broccoli, eggplant and bananas in order to meet your vitamins and minerals demand. Finally, hydration levels need to be at their peak. So drink as much water as you can. You should take water both before and after the match or even after training.

So stick to these ‘simple to follow’ techniques and ace your performance in the rugby field.

Md Asif Rahman


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