Free Off-Season training programme to get you back into training. Put the work in now and get in the best position to smash your upcoming Pre-Season.

We are learning more and more about how the menstrual cycle impacts performance, training adaptations and injury risk.

This article outlines the phases of the menstrual cycle and how training should adapt around each phase.

What enables some teams to succeed under pressure and others to crumble? Team resilience helps teams to perform well under pressure and bounce back from adversity but it’s not built overnight. Read more and help your team become more united this season.

Game-day nerves are a natural part of playing rugby, at any level. Here’s how to manage yours so you can perform better on the pitch and in other areas of your life.

Sport psychology can hugely benefit you as a player (and person). Here’s how to improve your mental toughness through goal setting and developing your self-confidence.

In part 1 we explain what plyometric training is and why it’s so important for developing speed and power for rugby. We also give insight into how to effectively implement plyos into your training with guidance on sets, reps, and frequency.

Part 2 looks at the types of plyometric movements you should be performing as part of your training for rugby. In this article we also provide video demonstrations of movements and progressions. Take and look and have a go!

BURST, BOOST, BREEZE! We use three energy systems during rugby. One for making 10m dashes, one for making tackle after tackle, and another for getting yourself around the pitch efficiently. We need to train these all three systems to maximise performance and win games.

Here’s everything you need to know to maximise your pre season this year and beyond. The ultimate guide.

Building muscle mass for rugby is NOT the same as bodybuilding. Here’s a guide on why you need to make gains this season and how to do this effectively for rugby, as a woman.

Hit harder, run faster, scrum better, jump higher, kick-chase quicker, and stay on the pitch longer. Sounds good right? You can’t do any of these things without strength and conditioning. Here’s a breakdown of S&C and how to train for your goals.