High fitness levels is obviously a key element when playing rugby - especialy sevens. Muscle strength and endurance can often be determining factors in whether a match ends in victory or defeat. 14 men covering a pitch that comfortably accommodates 30 means a lot more space and a lot more running!
This is a gruelling elite sevens gym workout, designed by the England Sevens fitness coach Dan Howells - It will most likely have you on your hands and knees by the end!
Make sure you do a good warm up beforehand!
Start out by trying to complete 2 rounds. After a few sessions and your body adjusts you may want to up the ante!
30 seconds on, 15 seconds off, on the following exercises:
Pull-ups – for lats, shoulders and arms
Cross-country ski – for arms and shoulders (need a machine for that)
Plank – for stomach and core
Ball overhead floor slam - all-round power
Farmer’s walk – for legs and shoulders
Rope slaps – for arms and core (need a big thick rope for this)
Prowler drives – for leg power (need a prowler machine)
Squat jumps – for leg power
If you’re still standing by the end of this – we salute you! Probably not one to do the night before a sevens tournament but give it a bash and let us know how you get on!