Research & Evidence

Rugby has significant injury risk due to its collision nature. Proactive injury prevention is essential for career longevity and sustained performance.

Key Statistics (PRISP 2022-23)

The Hamstring Protocol

Why This Matters

Hamstring strains have been the most common training injury in professional rugby for 6 consecutive seasons. This is preventable.

Risk Factors:

• •Running mechanism (68-85% of injuries)
• •Fatigue (highest risk in final 20 minutes)
• •Backs at higher risk than forwards
• •Prior hamstring injury

Nordic Hamstring Exercise

The most effective hamstring injury prevention intervention available.

Evidence: 51% reduction in hamstring injuries (PMC Umbrella Review 2024)

Volume Targets:

Progression:

Key Principles:

• •Progress by reducing assistance, not adding load
• •In-season maintenance is NON-NEGOTIABLE
• •Backs at highest risk - prioritize compliance
• •Partner or band assistance acceptable

L-Protocol for Rehabilitation

If injury occurs, the Lengthening (L) protocol provides structured return:

Phase 1 (Days 1-5): Isometric loading

• •Prone holds at 90°, 60°, 30° knee flexion
• •3-5 x 30 sec holds, 2x daily

Phase 2 (Days 5-10): Isotonic loading

• •Prone knee curls, standing single-leg curls
• •3 x 12-15, daily

Phase 3 (Days 10-21): Eccentric loading

• •Nordic curls (assisted), light RDL
• •3 x 8-10, every other day

Phase 4 (Days 21+): High-speed eccentric

• •Sprinting progressions
• •Sport-specific movements

Shoulder Health Protocol

The Problem

Shoulder injuries affect 6.5% of rugby players and are often career-affecting due to:

• •Tackling demands
• •Being tackled
• •Scrummaging forces
• •Mauling involvement

The Solution: Push-Pull Balance

Required Ratio: 2:1 pull-to-push (3:1 if history of shoulder issues)

Implementation:

• •2 pulling exercises for every push
• •Face pulls in every upper body session
• •Row variations regularly

Example Session:

• •Bench Press (push)
• •Barbell Row (pull 1)
• •Face Pull (pull 2)
• •Dumbbell Row (pull 3)

Rotator Cuff Work:

• •External rotation (band): 3x15
• •Y-T-W raises: 2x10 each
• •Frequency: Every upper body session

Concussion Awareness

The Severity

Concussion has been the most common match injury for 7 consecutive seasons. This demands attention.

Key Points

1. 1.70% of injuries occur following contact - Technique is primary prevention
2. 2.60% greater subsequent injury risk - Conservative return essential
3. 3.No same-day return - Any symptoms require full protocol
4. 4.Graduated return - Medical clearance required

Tackle Technique

S&C strengthens the body, but technique determines injury risk:

• •Head placement (behind or to the side, never in front)
• •Body position (low, driving)
• •Shoulder contact (not head)
• •Eye level (look at target)

Neck Strengthening

Context: Evidence for neck strengthening preventing concussion specifically is LOW quality (JOSPT 2023). However:

• •Helps athletes brace for expected contact
• •Supports proper tackle technique
• •Benefits scrummaging (forwards)

Protocol:

• •Frequency: 2-3x/week
• •Exercises: Flexion, extension, lateral flexion, isometrics
• •Volume: 2-3x12-15 each direction
• •Especially important for tight forwards

Key Message: Neck strength is part of comprehensive injury prevention, not primary concussion prevention.

Knee Injury Prevention

Risk Factors

• •Direct contact in tackles
• •Foot planted during impact
• •Non-contact cutting/deceleration
• •Landing from lineout

Prevention Strategies

• •Single-leg strength exercises
• •Landing mechanics training
• •Hip strengthening (glute med focus)
• •Neuromuscular control

Ankle Protection

Rugby-Specific Mechanisms

• •Foot trapped in ruck/tackle
• •Landing on other player's foot
• •Forced inversion during contact

Prevention

• •Proprioception training
• •Ankle strengthening
• •Taping/bracing for history
• •Pitch awareness

In-Season Non-Negotiables

When time is limited during season, these CANNOT be skipped:

Position-Specific Considerations

Tight Forwards

• •Highest contact frequency
• •Scrummaging forces on neck and shoulders
• •Prioritize: Neck strength, shoulder balance

Loose Forwards

• •Highest work rate
• •Tackle frequency very high
• •Prioritize: Shoulder health, hamstring protection

Backs

• •Highest hamstring injury risk
• •More maximal velocity sprinting
• •Prioritize: Nordic curls (critical), speed maintenance

Return-to-Play Principles

General

• •Functional testing before clearance
• •Limb symmetry >90% on strength testing
• •Psychological readiness matters
• •Don't rush - reinjury risk elevated

Post-Concussion

• •60% greater risk of subsequent injury
• •Conservative approach even after clearance
• •Consider reduced contact in first 2 weeks
• •Monitor for fatigue, reduced reaction time

Summary

The Big Three for Rugby:

1. 1.Nordic hamstring curls (51% injury reduction)
2. 2.2:1 pull-to-push ratio (shoulder health)
3. 3.Proper tackle technique (contact injury prevention)

Key Principle: You can't play if you're injured. Injury prevention IS performance enhancement.

References

• •PRISP 2022-23 Annual Report
• •PMC 2024 Nordic Hamstring Exercise Umbrella Review
• •PMC 2025 Rugby Position Injury Meta-Analysis
• •World Rugby Player Welfare Guidelines
• •JOSPT 2023 Neck Strength Systematic Review

Rugby is a collision sport. Physical preparation for contact is essential for both performance and injury prevention. This document outlines the scientific rationale and practical approach to collision readiness.

The Reality of Rugby Contact

Collision Statistics

• •Average professional match: 200+ collisions
• •Tight forwards: 15-30+ individual contacts per match
• •Loose forwards: 20+ tackles made/received per match
• •70% of injuries occur following contact (PRISP 2022-23)

Impact Forces

• •Tackle impacts: 1,500-2,500 N typical, spikes higher
• •Scrum engagement: Sustained forces up to 2,500 N per player
• •Ruck clear-out: Variable but significant lateral forces
• •Cumulative load: Thousands of impacts per season

Key Insight: Strength and conditioning alone cannot prevent contact injuries. Technique is the primary prevention strategy. However, physical preparation determines how well the body absorbs and delivers force.

Components of Collision Readiness

1. Core Stability

Purpose: Maintain structural integrity during impact

The core acts as the link between upper and lower body. Without stability:

• •Force transfer is inefficient
• •Spine is vulnerable to shear forces
• •Balance is compromised in contact

Key Exercises:

Training Principle: Train the core to resist movement, not create it. Rugby contacts challenge stability from all angles.

2. Neck Strength

Purpose: Support head position in contact, assist bracing

Important Context: Evidence for neck strengthening preventing concussion specifically is LOW quality (JOSPT 2023). However, neck strength:

• •Supports proper tackle technique
• •Helps athletes brace for expected contact
• •Essential for scrummaging (forwards)
• •May reduce head acceleration during collisions

Protocol:

Note for Forwards: Neck strength is particularly important for scrummaging. Props should prioritize this work.

3. Bracing Ability

Purpose: Create tension before and during impact

Bracing is the skill of creating full-body tension to protect the spine and transfer force efficiently.

Training Approaches:

• •Heavy compound lifts (teach whole-body tension)
• •Breathing and bracing drills
• •Medicine ball catches and throws
• •Partner resistance drills
• •Sled work from low positions

Bracing Cues:

1. 1.Deep breath into belly (360-degree expansion)
2. 2.Tighten core like preparing to be punched
3. 3.Maintain slight chin tuck
4. 4.Stay low and athletic

4. Tissue Resilience

Purpose: Muscles and connective tissue can absorb impact forces

Building Resilience:

• •Progressive loading over time
• •Eccentric work (landing, lowering)
• •Plyometrics (controlled progression)
• •Muscle mass (provides padding and force absorption)

Timeline: Soft tissue adaptations take longer than neural adaptations. Allow 8-12 weeks for significant tissue remodeling.

Position-Specific Collision Demands

Tight Forwards

Collision Context:

• •Scrummaging: Repeated sustained forces
• •Mauling: Pushing and binding under load
• •Tackle: Often tackling larger ball carriers
• •Rucks: Close-quarter contact

Preparation Focus:

• •Heavy isometric strength
• •Neck strength (scrummaging)
• •Upper back and shoulder robustness
• •Low body position strength

Loose Forwards

Collision Context:

• •Tackling: Highest frequency
• •Being tackled: Carrying into contact
• •Jackaling: Contested breakdown position
• •Clearing out: Full body contact

Preparation Focus:

• •Reactive strength (tackle initiation)
• •Hip power for driving
• •Pulling strength for breakdown
• •Shoulder stability

Backs

Collision Context:

• •Tackling: Speed-based, often in open field
• •Being tackled: Ball carrying, often at speed
• •Diving tackles and finishes
• •Generally fewer contacts but higher velocity

Preparation Focus:

• •Speed-to-contact preparation
• •Landing mechanics
• •Reactive agility
• •Shoulder stability for tackling

Collision Conditioning

What It Is

Physical training that prepares the body for contact without live tackling.

Methods

Sled Work:

• •Sled push (tackling simulation)
• •Sled pull (breakdown pulling)
• •Low position work

Medicine Ball Work:

• •Throws (power expression)
• •Catches (absorption)
• •Partner exchanges

Ground-Based Drills:

• •Get-ups from various positions
• •Crawling patterns
• •Tumbling (with proper instruction)

Contact-Adjacent Drills:

• •Tackle bag/shield work
• •Partner resistance
• •Pad work

What It Is NOT

• •A replacement for tackle technique coaching
• •Safe to max out without progression
• •Appropriate for injured athletes

The Tackle Technique Imperative

Critical Point: 70% of rugby injuries occur following contact.

S&C prepares the body physically, but technique determines injury risk:

• •Head placement (behind or to side, never in front)
• •Body position (low, driving)
• •Shoulder contact (not head)
• •Ring of steel (tight grip around ball carrier)

Key Message: The strongest athlete with poor technique will get injured. Physical preparation supports good technique, it doesn't replace it.

Progressive Exposure

Contact readiness requires progressive exposure:

Principle: Don't skip steps. Rushing contact exposure increases injury risk.

In-Season Maintenance

During the season, contact readiness is maintained through:

• •Games and training (primary stimulus)
• •Minimal S&C maintenance work
• •Core and neck work continuation
• •Recovery optimization

Summary

Collision preparation requires:

1. 1.Core stability (anti-movement strength)
2. 2.Neck strength (especially forwards)
3. 3.Bracing ability (whole-body tension)
4. 4.Tissue resilience (time under progressive load)
5. 5.Proper technique (NON-NEGOTIABLE)

Remember:

• •Physical preparation supports technique, doesn't replace it
• •70% of injuries follow contact - technique matters
• •Build collision readiness progressively
• •Forwards and backs have different contact profiles

References

• •PRISP 2022-23 Annual Report (contact injury data)
• •JOSPT 2023 - Neck Strength Systematic Review
• •Quarrie et al. - Tackle Technique and Injury
• •World Rugby - Tackle Ready Program
• •Gabbett - Training-Injury Relationships in Rugby

Understanding energy system demands in rugby is essential for effective conditioning programming. Rugby's intermittent nature creates unique physiological requirements that differ from both continuous endurance sports and pure power sports.

The Intermittent Nature of Rugby

Rugby union is characterized by repeated bouts of high-intensity effort interspersed with lower-intensity recovery periods. The ball is in play for approximately 35-40 minutes of an 80-minute match, creating a unique metabolic demand.

Work-to-Rest Ratios

Training Implication: Conditioning must replicate these work-to-rest ratios. Long, steady-state running fails to prepare athletes for rugby's demands.

Energy System Contributions

Phosphagen System (ATP-PC)

Match Contribution: 10-15% of total energy Role: Powers explosive, high-force actions

Recovery Characteristics:

• •50% recovery: 30 seconds
• •85% recovery: 2 minutes
• •Full recovery: 3-5 minutes

Training Focus: Short maximal efforts with adequate recovery to maintain quality.

Glycolytic System

Match Contribution: 20-30% of total energy Role: Powers sustained high-intensity efforts and repeated actions

Metabolic Byproducts:

• •Lactate accumulation during intense periods
• •Hydrogen ion buildup creates "burning" sensation
• •Recovery requires aerobic clearance

Training Focus: Repeated sprint ability, high-intensity intervals matching game demands.

Aerobic System

Match Contribution: 60-70% of total energy Role: Recovery between high-intensity efforts

Key Insight: While the aerobic system doesn't power game-critical actions, it determines how quickly players recover between those actions. A player with superior aerobic fitness will:

• •Recover faster between efforts
• •Clear lactate more efficiently
• •Maintain decision-making quality late in matches
• •Sustain work rate across 80 minutes

Position-Specific Energy Demands

Tight Forwards (Props, Hooker, Locks)

Primary Demands:

• •Repeated maximal strength efforts (scrums)
• •High phosphagen system load
• •Lower total distance but higher contact load

Conditioning Focus: Repeated power, scrum simulation intervals, recovery capacity.

Loose Forwards (Flankers, Number 8)

Primary Demands:

• •Highest work rate
• •Sustained high-intensity efforts
• •Repeated tackle involvement

Conditioning Focus: Power-endurance, repeated sprint ability, lactate tolerance.

Backs (9-15)

Primary Demands:

• •Higher maximal velocities
• •Longer sprint distances
• •More recovery time between efforts (generally)

Conditioning Focus: Speed maintenance, repeated sprint ability, acceleration.

Fatigue and Late-Match Demands

Research shows that:

• •Injury risk increases in final 20 minutes
• •Sprint quality decreases 10-15% in second half
• •Decision-making quality declines with fatigue
• •Hamstring injury risk peaks late in matches (fatigue-related)

Why This Matters

The aerobic system determines:

1. 1.Recovery quality between efforts
2. 2.Maintenance of intensity into second half
3. 3.Cognitive function for tactical decisions
4. 4.Injury resistance when fatigued

Training Implication: Conditioning must include work in fatigued states to prepare for late-match demands.

Practical Conditioning Guidelines

Off-Season

Build the aerobic base that will support recovery during the season:

• •2-3 aerobic sessions per week
• •Mix of continuous and interval methods
• •Heart rate zone 2 work (60-70% max HR)

Pre-Season

Convert aerobic base to rugby-specific fitness:

• •Rugby-specific intervals (matching game work:rest)
• •Repeated sprint ability development
• •Simulated game conditioning

In-Season

Maintain fitness without accumulating fatigue:

• •Games provide primary conditioning stimulus
• •1-2 short conditioning sessions max
• •Focus on recovery, not building

Key Takeaways

1. 1.Rugby is primarily aerobic for recovery - The aerobic system doesn't win games but allows players to keep competing.

1. 1.High-intensity actions determine outcomes - Tackles, carries, and sprints are powered by phosphagen and glycolytic systems.

1. 1.Position-specific conditioning is essential - Props and wings have different energy system profiles.

1. 1.Late-match fitness matters - Training must prepare for the demands of fatigued states.

1. 1.Work-to-rest ratios must match game demands - Long steady runs don't prepare athletes for rugby.

References

• •Duthie et al. - Applied Physiology of Rugby
• •Roberts et al. - Physical Demands of Elite Rugby
• •Austin et al. - Energy System Contribution in Rugby
• •PRISP 2022-23 - Injury timing analysis

Rugby union is a physically demanding team sport that requires a unique combination of strength, power, speed, endurance, and resilience. Understanding these demands is essential for effective strength and conditioning programming.

Match Demands

Duration and Structure

A rugby match lasts 80 minutes with the ball in play for approximately 35-40 minutes. The intermittent nature creates unique physiological demands:

Position-Specific Demands

Tight Forwards (Props, Hooker, Locks):

• •Total distance: 4-6 km per match
• •High-intensity distance: 0.5-1 km
• •Scrummaging: 15-25 engagements
• •Contacts: 15-30+
• •Focus: Maximal strength, repeated power

Loose Forwards (Flankers, Number 8):

• •Total distance: 6-8 km per match
• •High-intensity distance: 1-1.5 km
• •Tackles: Often team leaders
• •Breakdown involvements: Highest
• •Focus: Work capacity, power endurance

Backs (9-15):

• •Total distance: 5-7 km per match
• •High-intensity distance: 1.5-2+ km
• •Sprints: More maximal velocity efforts
• •Contacts: Variable by position
• •Focus: Speed, acceleration, power-to-weight

Energy System Contribution

Research shows rugby is primarily aerobic for recovery, with anaerobic systems powering game-critical actions:

Training Implication: The aerobic system supports recovery, but high-intensity actions determine match outcomes. Train both appropriately.

Collision Physiology

Rugby's collision demands are unique:

Impact Forces

• •Tackles can generate forces of 10-15x body weight
• •Scrums involve sustained forces of 1.5+ tons collectively
• •Cumulative impact load across 80 minutes

Tissue Demands

• •Muscle mass provides protective padding
• •Strong connective tissue absorbs force
• •Core stability maintains structural integrity
• •Neck strength supports contact technique

Recovery from Contact

• •Full match recovery: 72-96 hours
• •Contact training: 48 hours
• •Markers remain elevated 48+ hours post-match
• •In-season fatigue is cumulative

Strength and Power Qualities

Strength Requirements by Position

Power Demands

• •Explosive acceleration for breaks
• •Reactive power for tackles
• •Repeated power for sustained efforts
• •Power endurance for 80 minutes

Injury Physiology

Injury Patterns (PRISP 2022-23)

Contact Injury Context

• •70% of injuries occur following contact
• •Technique is as important as strength
• •Fatigue increases injury risk (late-game)
• •Subsequent injury risk elevated after concussion (60%)

Training Periodization

Off-Season (Building Phase)

• •Tissue adaptation occurs
• •Strength and power developed
• •Address imbalances and weaknesses
• •Build aerobic base for recovery capacity

Pre-Season (Conversion Phase)

• •Express strength as rugby-specific power
• •Contact preparation increases
• •Conditioning becomes game-specific
• •Rugby training volume increases

In-Season (Maintenance Phase)

• •Games provide primary training stimulus
• •S&C maintains, doesn't build
• •Recovery becomes paramount
• •Injury prevention is non-negotiable

Post-Season (Recovery Phase)

• •Address accumulated fatigue
• •Treat persistent injuries
• •Mental recovery
• •Preparation for next cycle

Practical Applications

For Tight Forwards

1. 1.Heavy strength work in off-season
2. 2.Neck strengthening for scrummaging
3. 3.Repeated power for set pieces
4. 4.Mass maintenance or gain

For Loose Forwards

1. 1.Balanced strength and conditioning
2. 2.Power endurance work
3. 3.High work capacity
4. 4.Tackle technique integration

For Backs

1. 1.Power-to-weight optimization
2. 2.Speed and acceleration priority
3. 3.Sprint conditioning
4. 4.Hamstring injury prevention (critical)

For All Positions

1. 1.Nordic hamstring curls (NON-NEGOTIABLE)
2. 2.2:1 pull-to-push ratio for shoulders
3. 3.Neck strengthening for contact
4. 4.Recovery between matches prioritized

References

• •PRISP 2022-23 Annual Report
• •Roberts et al. - Physical Demands of Rugby
• •Duthie et al. - Applied Physiology of Rugby
• •PMC 2025 - Rugby Position Injury Meta-Analysis

Rugby demands exceptional levels of strength and power across multiple movement patterns. Understanding position-specific strength requirements enables targeted training programming.

Force Production in Contact

Tackle Forces

Research indicates tackles generate significant forces:

• •Ball carrier impact: 1,500-2,500 N (depending on velocity and technique)
• •Dominant shoulder tackles: Higher forces than passive absorbing
• •Head-on collisions: Forces up to 10-15x body weight momentarily

Training Implication: Strength must be expressed rapidly and from disadvantaged positions (low body position, while moving).

Scrummaging Forces

Professional scrums generate enormous collective forces:

• •Total pack force: 1.5+ tons (15,000+ N)
• •Individual prop contribution: 1,500-2,500 N sustained
• •Engagement peak forces: Brief spikes significantly higher
• •Force maintained for 5-10+ seconds per scrum

Key Strength Qualities for Scrummaging:

1. 1.Isometric strength (sustained force)
2. 2.Horizontal pushing strength
3. 3.Lower back and core stability
4. 4.Neck and shoulder robustness

Ruck and Maul Forces

Breakdown work requires:

• •Jackal position: Significant pulling and grip strength
• •Clearing out: Full body power from low positions
• •Mauling: Sustained pushing, binding grip, leg drive

Position-Specific Strength Benchmarks

Tight Forwards (Props, Hooker, Locks)

Priority: Maximal strength for set pieces

Key Lifts:

• •Back Squat (low bar): Foundation for scrummaging
• •Pendlay Row: Pulling for scrum and breakdown
• •Push Press: Overhead strength for lineouts
• •Trap Bar Deadlift: Hip extension power

Loose Forwards (Flankers, Number 8)

Priority: Power-endurance with strength base

Key Lifts:

• •Hang Clean: Explosive power for breakdown
• •Front Squat: Upright strength for jackaling
• •Weighted Pull-up: Pulling strength for breakdowns
• •Single-Leg Squat: Unilateral stability for contact

Backs (9-15)

Priority: Power-to-weight ratio

Key Lifts:

• •Trap Bar Deadlift/Jump: Hip power for acceleration
• •Bulgarian Split Squat: Single-leg power
• •Hip Thrust: Glute drive for sprinting
• •Hang Clean: Explosive power expression

Strength Qualities for Rugby

Maximal Strength

The foundation upon which power is built. Without adequate maximal strength, power development is limited.

Applications:

• •Scrummaging (forwards)
• •Tackling impact absorption
• •Ball carry strength
• •Breakdown involvement

Explosive Power

The ability to express strength rapidly. Critical for all positions.

Applications:

• •Sprint acceleration
• •Tackle initiation
• •Lineout jumping
• •Ball carry explosiveness

Reactive Strength

The stretch-shortening cycle ability. Essential for change of direction and absorption.

Applications:

• •Side-stepping
• •Landing from lineouts
• •Tackle absorption
• •Rapid direction changes

Strength Endurance

Maintaining force output across repeated efforts.

Applications:

• •Multiple scrums
• •Repeated tackles
• •High breakdown involvement
• •80-minute demands

Key Movement Patterns

Hip Extension (Primary)

The dominant force production pattern in rugby:

• •Sprinting
• •Tackling
• •Scrummaging
• •Ball carrying

Exercise Focus: Squats, deadlifts, hip thrusts, cleans

Horizontal Push

Critical for contact:

• •Tackle drive
• •Scrum engagement
• •Clearing out
• •Fend/hand-off

Exercise Focus: Bench press, push-ups, sled push, landmine press

Horizontal Pull

Often undertrained but essential:

• •Scrum binding
• •Jackal position
• •Tackle completion
• •Carry absorption

Exercise Focus: Rows, face pulls, cable pulls

Vertical Push/Pull

Important for lineout and overhead work:

• •Lineout lifting
• •Overhead catching
• •Breakdown competition

Exercise Focus: Overhead press, pull-ups, lat pulldowns

Rotation and Anti-Rotation

Core stability for contact:

• •Bracing for impact
• •Fending while carrying
• •Staying square in tackle

Exercise Focus: Pallof press, cable rotation, medicine ball throws

Strength Training Principles for Rugby

1. Specificity Within Foundation

Build general strength before position-specific work. A strong foundation supports all rugby actions.

2. Power is King

Rugby rewards those who can express strength rapidly. Once strength base is established, prioritize power development.

3. Don't Chase Numbers at Cost of Recovery

In-season, strength numbers may decrease. The goal is maintaining strength while recovering from matches.

4. Injury Prevention is Strength Training

The strongest athletes are often the most resilient. Strength protects against contact injuries.

5. Position-Specific Matters

Props need scrummaging strength. Wings need speed-power. Program accordingly.

Common Mistakes

1. 1.Ignoring pulling strength - Rugby has high pulling demands but athletes often over-push
2. 2.Chasing maxes in-season - Maintenance, not building
3. 3.Same program for all positions - Props and wings have different needs
4. 4.Power without strength base - Build foundation first
5. 5.Neglecting posterior chain - Hamstrings, glutes, and back are primary movers

References

• •Argus et al. - Positional Differences in Rugby Union
• •Crewther et al. - Strength and Power Qualities of Rugby
• •Quarrie et al. - Scrummaging Forces in Rugby
• •PRISP 2022-23 - Physical Performance Correlates