Assessing rugby fitness

By Dr Sally Lark and Doug McClymont

Endurance aerobic fitness

In a previous issue of Better Rugby Coaching, we covered Cooper's 12-minute run fitness test. In this issue we look at other types of test.

40/20 – a fun test

The 40/20 is a repeated speed test aimed at testing your VO2 max by working at 100 per cent.

Record your time over a 1,500m time trial and calculate your average speed in m/sec. Next calculate your average distance run in 40 seconds.

Set up cones 5 metres short and 3 metres further than the calculated distance. If you run further than the furthest cone in 40 seconds you receive two points. If you don't make the first cone in 40 seconds you receive zero points.

Take a 20-second rest between the reps. The aim is to amass 20 points.

Requirements: Measured distance, stopwatch, cones.

Leg power

A validated estimation of leg power is by the Sargent Jump Test. Quite simply you put chalk on your fingers, and reach up as far as possible to mark the wall. Your feet should not leave the floor at this point.

Then jump as high as possible next to a wall, and mark the height with your finger tips. Measure off the distance between the two marks with a tape measure.

An excellent distance for men is greater than 65cm, while the average is approximately 60cm. For females greater than 55cm is excellent, while 50cm is average.

Requirements: Wall, chalk, tape measure.

Leg strength endurance

This test is quite specific in that it tests the large muscle group on front of thighs (the quadriceps). It is a useful test for the forwards who need quadriceps strength in the scrum.

Assume a squat position with your back against the wall. Your hips and knees should be at approximately 90-degree angles.

Lift one of your feet off the floor a few inches and hold the position as long as possible. Record the time you can keep one foot of the ground.

This test should be repeated for both legs as your dominant side tends to be stronger. The average for men is approximately one minute, while for women it is approximately 45 seconds.

Requirements: Wall, stopwatch.

Upper body strength endurance

Continuous press-ups are used to assess upper body strength endurance in this test. It does not just include the arm and shoulder muscles, but also the torso and neck muscles for holding the body in a stable position.

Assume the press-up position on the floor or mat. Your legs should be in straight alignment with your shoulders, and your feet should be together.

Lower your body until the elbows are approximately 90 degrees and push up until they are extended. This constitutes one complete push-up. Repeat continuously and record the total number you could complete.

Women can perform the modified press-up, where the knees are bent.

For the full press-up 45 is good, and 54 is excellent, while for the modified press-up 34 is good, and 48 is excellent.

Requirements: Floor space or mat, someone to count and adjudicate.

Press-ups test

A way of testing upper body strength is carry out the press-up test. The press-ups need to be continuous and only full press-ups must be counted.

The following table could be used as a guide to success. However, you will need to take different stages of physical development into account.

You may also think that it's more important to simply see an improvement over time. Certainly younger, growing players and perhaps female players will have more varied scores.

This article is from Rocket Rugby, the ultimate rugby fitness manual containing training programmes to take you through the whole season.

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