Our basic pre-season conditioning “starter kit”

Starting with the basics, this conditioning guide will not only help us gauge where we are in terms of strength and fitness, it will help get us to where we need to be to keep ourselves safe and having fun. Challenge yourself to do this every other day (rest days are important!)

Core: A strong core is where it all starts. To build a strong core, even if you can’t reach the minimum goal, keep trying and you will get there.

Planks: Right, Left & Front – 3 sets of 30sec* each

Supergirls: 3 sets of holding for 30sec*

*or 45sec, 1min, 1min 30sec…..(your ultimate goal is to increase the amount of time you can hold the pose, try to increase by 5 seconds at a time)



Keep your head neutral, not chin to chest or straining to look up. Body is parallel to the floor (keep your butt down!)

Right/Left Plank (look, she’s smiling because planks are fun!) Take note of the muscles highlighted, that is where you should ‘feel it’.

plank - side

Option: you can keep your hand down by your side, body is straight, not dipping up or raising your hip.



She’s killing it!

Conditioning Videos


Any high intensity interval training (HIIT)* works. Rugby is a lot of intensity with short periods of rest. Make sure you are moving to get yourself out of breath, resting for one to two minutes for recovery and repeat. Eight rounds minimum, 25 minutes maximum. We will post more on HIIT later. OR, you can easily find HIIT workouts on the internet, Google it! Some of you may have workouts from other sports and that works too.

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods.