Specific fitness drills for different positions

There is a wide variation in the fitness needs of players in different positions. A prop runs further and slower than most backs, but performs more physical activity during the game. Once your players start to establish their positions, you can make fitness training drills more specific. Incorporate the following rugby drills, skills and tips in to your fitness sessions.

The full back and wings do a series of 30, 40, 50 and 60 metre sprints at full pace with a walk back to recover.
The centres, scrum half and stand off do a series of 20 and 30 metre sprints with a couple of side steps in the middle. They do a press up at the end of each run.
The back row, second row and hooker do a series of 10, 20 and 30 metre sprints starting by lying flat on the ground. They include a change of direction in the sprint and at least one “down and up”. At the end of each sprint they do 3 vertical jumps.
The props do a series of 10 and 20 metre sprints starting by lying flat on the ground. They work in pairs and at the end of each sprint wrestle for a ball for 10 seconds.
The actual numbers of sprints depends on the age and condition of the players. The exercises they do at the end of each sprint can be varied as well.