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Exercise 1 | 10M Sprint

Attributes

Measures speed off the mark and over the short distances common to rugby.

Relevance

On attack, a quicker player will get to and through gaps sooner than a slower player. Quicker reacting players will have a head start to wherever it is that they’re going.

Procedure

The aim of this test is to determine acceleration and speed

• Athlete must mark out a start and finish line that is 10m in distance
• Someone will be needed in order to time the athlete
• Make sure the athlete warms up before the 10m sprint attempts
• Start from a comfortable stationary 3-point stance position, a position that is most familiar to you and that you think will yield the best time.
• The front foot must be on or behind the starting line. This starting position should be held for 3 seconds prior to starting, you may lean across the starting line, and no rocking movements are allowed
• 3,2,1 “GO” and start the stopwatch
• The athlete sprints the 10 metres as fast as possible
• The person timing the athlete stops the stopwatch when the athlete crosses the finishing line and records the time
• Repeat the 10m sprint 3 times and submit your fastest time

Scoring

Average of all timers, to hundredth of a second. In the case of two runs, the faster average will be used.

Exercise 2 | 5-10-5 Shuttle Run

PURPOSE

The purpose of this test is to measure the player’s repeat sprint ability, local muscle endurance of the legs and lower back, as well as agility.

SET UP

  • Set up 3 Cones, 5 meters apart in a straight line
  • Assistance will be needed to time the athlete
  • Start standing over Cone #1 with one hand touching the cone
  • Count down 3,2,1- start the timer
  • Sprint to the Cone #2. Touch the cone with your right hand
  • Change direction and sprint to Cone #3. Touch that cone with your left hand
  • Sprint back through to the starting Cone #1
  • Stop the timer and submit your score
  • Complete this drill 3 times by measuring the quickest time possible in seconds with a stopwatch

Exercise 3 | Broad Jump

Attributes

The broad jump is primarily used to measure a player’s short-area quickness and burst.

Relevance

Players who work primarily in tight areas. Their strength and speed off the line, coupled with the balance after landing, are key factors to success.

Procedure

Players jump from a standing position, and they must land balanced. Players cannot move forward or backward after landing. It’s a measure of lower-body balance and strength.

Scoring

Broad jump, in cm = jumping distance from standing start to balanced landing

Exercise 4 | Vertical Jump

Attributes

This test measures two vital attributes applicable to the game:

  1. Power generating capacity of the legs
  2. Absolute jumping ability.

Relevance

Leg-generated power is relevant to scrummaging and driving through tackles and tacklers. Absolute jumping ability is relevant to jumpers at lineouts and kickoffs as well as other situations in the game when ball must be won in the air.

Procedure

Measure standing reach, feet flat on floor. Jump with both feet. One step is allowed. Measure jumping reach.

Scoring

Vertical jump, in cm = jumping reach minus standing reach.

Exercise 5 | Planking

HOW TO PLANK?

1. Start on the floor on your hands and knees.

2. Place forearms on the floor with elbows aligned below shoulders

3. Step your feet back, one at a time.

4. Maintain a straight line from heels through the top of your head, looking down at the floor.

5. Now, tighten your abs, quads, glutes, and hold.

6. Make sure once you get into your planking position that you time yourself

7. Try planking for as long as possible, you can and submit your best time.

Combine Tests
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Measuring & Timing guide