Fitness Testing for Rugby: What Tests, What We Test For, and Why

Fitness testing gives coaches an objective picture of where each player stands and what they need to work on. For rugby, the most useful tests measure the qualities the game actually demands: speed, explosive power, strength, and repeat-effort capacity.

Speed is typically measured with a 10, 20, and 40 metre sprint using electronic timing gates. These distances reflect the real length of rugby efforts. Power is assessed with a broad jump or counter-movement jump, which shows how quickly a player can produce force. Strength is tracked through key lifts like the back squat and bench press, relative to body weight.

Conditioning is tested with repeat-sprint protocols or a bronco shuttle, which reveal whether a player can recover between efforts. The numbers matter less than the trend: re-testing every six to eight weeks shows whether a programme is working.

Testing also exposes weak links. A player who is strong but slow needs power work. A player who is fast but fades late needs conditioning. Use the results to individualise training rather than treating the whole squad the same. The video above shows how we run each test and what to look for.