There are few players that enjoy fitness training, but most players appreciate the difference being fit for sevens can make. With so many fitness sessions possible it’s important that a coach provides a training session that is both rewarding from a fitness development perspective but also enjoyable. The sessions below are targeted to develop a player’s fitness level for sevens but with the intention of keeping the training as enjoyable as possible
Touch rugby
Most players enjoy playing touch and it can be a really good exercise for developing your fitness. The sessions below should help keep the focus on improving fitness whilst being a fun session. To keep the game moving if there is a knock on or break in play kick another ball into the game signalling a turn over and immediate restart of the game.
Level 1: Continuous touch. Give the team with the ball 5 touches. If they get touched they can pass the ball if it’s within a couple of seconds or they roll the ball between their legs from where the touch occurred. If a team scores they keep the ball and attack in the other direction. After a try the 5 touches start again.
Level 2: Introduce sprints when a player gets touched. When a player is touched with the ball both players 1 attacking player and 1 defender have to run back to their try line before they can re-join the game. Keep an eye out to make sure no one is hiding from play so everyone is developing their fitness equally.
Level 3: This focuses on the defending team’s fitness so make sure both teams get equal time defending. Split both teams in half numbering 1 and 2 or wearing different coloured bibs. During the game call one of the numbers or coloured bibs to run back to their try line and back. This not only works the half of the defending team running but the half left will have to work twice as hard to defend against the extra attackers.
Shuttle drills
Most players will have played these types of games when they were little but I’ve seen even the highest level players get a good fitness session from these drills. These games play on your players competitive nature and will get them trying to perform the activities as quickly as possible whilst keeping an enjoyable session. Split your players in to even groups of ideally 3 people. Start them all on the same line in Indian file have another marker 20 – 50 meters away depending on the players fitness level. These sessions consist of relay shuttles with all teams competing against each other. To encourage the competition between teams give the loosing team press ups or sit ups. I’ve listed a few different shuttle drills below:
Level 1: Straight sprint.
Level 2: Sprint with; press ups, sit ups burpees or star jumps.
Level 3: Add some agility work as part of the shuttle either using a ladder / cones or gates as highlighted in the agility page of the training section.
For more fitness sessions view the fitness page of the training section
Navigation links
Rugby Sevens Guru home page
Tactics - 7s rugby tactics to help you win a sevens competition.
Coaching - drills and tips to develop a team for playing rugby sevens.
Training - tips and training sessions for sevens rugby.
Video footage of 7s player's steps and rugby players performing outrages skills.
Sevens rugby players provide tips and coaching sessions for future 7s rugby stars.
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