Guides
Rugby coaching & training guides
Practical, no-fluff guides on coaching, strength, conditioning and game-day prep, written with the coaches and players who do it at the top of the game. This is the thinking behind what we build inside the app.
Rugby IQ
Rugby Positions and Numbers: All 15 Explained by the Pros
All 15 positions and their numbers, what each role really does, and the training behind it, explained through the internationals who play them.
12 min read
Drills & Skills
Types of Kicks in Rugby: 7 Kicks Explained
Goal-kicking routine, ball strike, and every kick in the game, punt, spiral, box, grubber, drop, with drills and a free tracker to measure it.
8 min read
Pro Insights
How Pro Rugby Players Train: A Real Week
The real weekly structure behind an international player: gym, conditioning, speed, skills and recovery, from the players and staff who live it.
11 min read
Strength & Conditioning
Rugby Conditioning Drills: 12 Rugby Fitness Drills by Level
Twelve drills from beginner to advanced with diagrams and stadium films, plus conditioning games, conditioning with no pitch and the weekly dose.
10 min read
Coaching
Coaching Rugby Union: How to Coach a Rugby Team
Session structure, season planning, coaching styles and mixed-ability groups, the practical craft of running a team, not just drills.
9 min read
Drills & Skills
Rugby Skills: The Core Skills Every Player Needs
Catch-pass, tackling, evasion, breakdown, kicking and the decision-making that ties them together, and how to actually improve each one.
9 min read
Drills & Skills
Fun Rugby Games for Kids and Junior Training
Warm-up, evasion, handling and small-sided games that keep juniors moving and laughing while quietly building the skills that matter.
7 min read
Rugby IQ
Rugby Training Apps: What to Look For
The features that separate a real rugby development system from a workout PDF in an app wrapper, and the questions to ask before you subscribe.
9 min read
Drills & Skills
Rugby Passing Drills: 12 Drills From Warm-Up to Match Speed
From two-line handling warm-ups to catch-pass under real defensive pressure, the passing drills elite teams use, and the coaching points that make them stick.
8 min read
Drills & Skills
How to Tackle in Rugby: Technique, Steps and Drills
The tackle broken into coachable steps: tracking, foot placement, body height, shoulder contact and finish, plus safe progressions from walk-through to live.
8 min read
Drills & Skills
Rugby Drills: How to Pick and Run Drills That Transfer
Drills organised by skill and session slot, and the session-design rules that decide whether a drill transfers to the game or just fills time.
9 min read
Strength & Conditioning
Rugby Gym Program: The Lifts, Sets and Reps
The lifts every rugby player needs, full in-season and off-season gym weeks, a beginner's program, and how forwards and backs train differently.
13 min read
Strength & Conditioning
Rugby Training Program: Plan Your Whole Week
A free plan builder for your position and season, the rugby year month by month in both hemispheres, and in-season, off-season and pre-season weeks.
12 min read
Strength & Conditioning
Rugby Pre-Season Training: 8-Week Program + Free PDF
The eight-week build, six and four-week versions if you start late, your first week back and the tests, plus a free PDF to take to training.
15 min read
Rugby IQ
Rugby Positions by Body Type: Which Fits You
The height, weight and speed profile behind every shirt, and how to find the one that fits you.
8 min read
Strength & Conditioning
Rugby Workout Plan: 4-Week Program + PDF
One full session for today, then four weeks, four days a week, written by position, plus the free PDF you can take to the gym.
11 min read
Rugby IQ
Flanker Rugby: The 6 and 7 Shirts Explained
The 6 and 7 shirts, what a flanker actually does, and how the openside and blindside jobs differ.
5 min read
Rugby IQ
Prop Rugby: Loosehead and Tighthead Explained
The 1 and 3 shirts, what the loosehead and tighthead each do, and the strength the front row asks for.
5 min read
Rugby IQ
Second Row Rugby: The Lock Position, 4 and 5
The 4 and 5 shirts, why the lock is called the second row, and what the job asks for in the air and the scrum.
5 min read
Rugby IQ
Number 8 Rugby: The Role of the 8 Shirt
The 8 shirt at the base of the scrum, what the number 8 controls, and how the role differs from a flanker.
5 min read
Rugby IQ
Rugby Winger: The 11 and 14 Shirts Explained
The 11 and 14 shirts, what a winger does beyond finishing, and the work behind the pace.
5 min read
Rugby IQ
Hooker Rugby: The Number 2 Explained
The 2 shirt: the lineout throw, the strike at the scrum, and the work in the loose.
6 min read
Rugby IQ
Scrum Half Rugby: The Number 9 Explained
The 9 shirt: the pass off the ground, the box kick, and the voice that runs the forwards.
6 min read
Rugby IQ
Fly Half Rugby: The Number 10 Explained
The 10 shirt: the decision, the kicking game, and the defence that now comes with it.
6 min read
Rugby IQ
Fullback Rugby: The Number 15 Explained
The 15 shirt: the high ball, the counter-attack, and the last line of defence.
6 min read
Rugby IQ
Centre Rugby: The 12 and 13 Shirts Explained
The 12 and 13 shirts: the gain line, the link to the wings, and the busiest channels in defence.
6 min read
Rugby IQ
Rugby Rules Explained: How a Match Works
How a rugby match works, from kick-off to full time, straight from World Rugby's laws.
8 min read
Rugby IQ
Rugby vs American Football: Rules Compared
Every difference between the two games, from the two rulebooks, in yards and metres.
11 min read
Rugby IQ
Rugby 7s Positions and Roles Explained
The seven roles, the numbering that tells you nothing, and what changes from the fifteen-a-side game.
7 min read
Rugby IQ
Line Out Rugby: How the Lineout Works
The throw, the lift, the call and the codes — how a rugby lineout is won before the ball leaves the hooker's hands.
9 min read
Strength & Conditioning
Rugby Power Training: How Players Build Explosive Power
What power is, where it wins the game, how to test it, and the jumps, throws and lifts that build it, by position and through the season.
12 min read
Strength & Conditioning
Rugby Strength and Conditioning: The Complete Guide
Strength, power, speed, the engine and durability: what each one does, through the season and by position, with the tests and a typical week.
11 min read
Strength & Conditioning
Rugby Speed Training: How to Get Faster for Rugby
Acceleration and top speed, the technique behind both, the drills from Phil Healey's and Maddison Levi's lessons, speed by position and 10 and 40 m tests.
8 min read
Strength & Conditioning
Rugby Neck Exercises: 10 Moves to Build Neck Strength
Ten neck exercises in three levels, the sets and holds our gym programs use, and Petrus du Plessis's two-day harness plan in his own words.
8 min read