FITNESS TESTING

BENCHMARKING TESTS: TAKING FITNESS TO THE LIMIT

At points throughout your training regime, you may want to benchmark your fitness results in the minimal time. This calls for certain fitness challenges that will push you to the…

5 SQUATS

5 DIFFERENT TYPES OF SQUATS: KNOWING WHAT SQUAT IS WHAT

Squats should be a staple of your workout regime as they engage multiple areas of your body at one time. The way you hold the bar or the stance you…

UPPER BODY

PHYSICAL STRENGTH BUILDING – UPPER BODY

The big hit is a big thing in rugby – think of the unforgettable impact (literally) that the legendary Jonah Lomu made on the 1995 Rugby World Cup. So you…

Test PEP TALKS

FAMOUS INSPIRATIONAL & MOTIVATIONAL SPEECHES FROM RUGBY GREATS

Rugby motivational speeches are a building block of the game, something that is not surprising since this team sport demands full commitment. Anyone who listened to former Wales international Scott…

NO GYM

HOW TO WORK OUT WITHOUT A GYM IN SIGHT

When the sight of yet another barbell is bringing you down, it may be time to change up your training regime with an outdoor workout. Whether it be chopping trees,…

RUGBY FIT

A WORKOUT DESIGNED FOR THE DEMANDS OF RUGBY UNION

To play rugby nowadays requires a mindboggling range of skillsets. You have to be super-fit, agile yet strong, rapid yet muscular – and the key to attaining this level of…

SKILLS & DRILLS WITH ENGLAND RUGBY SEVENS – PLYOMETRIC BOUNDING

Try these bounding drills from England Rugby Sevens to help boost your power and speed. Crucial in the game of Rugby 7s.  

FOAM ROLLERS

ROLLING OUT THE CHANGES: MYTHS, TRUTHS & BENEFITS OF FOAM ROLLERS

Foam rollers are increasingly prevalent in the post-game recovery regimes of professional athletes, although this form of stretching been around for quite some time as a means of undoing knots…

JUNKYARD DOG – SKILLS & DRILLS WITH IRISH RUGBY

You have to try this warm-up drill for the name alone. Watch below as Andrew Conway, Kieran Marmion and Dan Leavy demonstrate the Junkyard Dog.  

DYLAN HARTLEY – MAKE IT REAL EPISODE 1

We get close and personal with England Captain Dylan Hartley. Find out what motivates and makes him feel alive.  

Skills & Drills - England Rugby - Turnover Ball

SKILLS & DRILLS WITH ENGLAND RUGBY – TURNOVER BALL

Try this turnover drill from the England Rugby lads to help you compete for the ball at the breakdown  

WANT TO FUEL YOUR PERFORMANCE LIKE A BRITISH & IRISH LION?

  The British & Irish Lions Nutritionist from the 2013 and 2017 tours will show you how to get your rugby nutrition right.

IMPROVING ARM POWER – SKILLS & DRILLS WITH ENGLAND WOMEN XVs

Need to work on your offload? Building power in your arms can be the difference between getting your pass away and succumbing to the tackle.  

LOWER BODY

BUILDING LOWER BODY STRENGTH FROM THE FOUNDATIONS UP

Your legs are crucial to your performance on the park, so your rugby workout for your lower body has to be spot on. You may have shoulders like Atlas and…

TRAINING AND DIABETES WITH EOIN COSTELLO

Training With Diabetes: Nutrition A wholesome diet of carbohydrates, fats and proteins is essential for anyone trying to lose weight, build muscle or simply live a healthier life. For a…

WHEELBARROW WARM-UP – SKILLS & DRILLS WITH IRISH RUGBY

Try this warm-up drill as demonstrated by Andrew Conway, Kieran Marmion and Dan Leavy. Ready. Set. GO!  

SNACKS

FEELING PECKISH? HEALTHY RUGBY SNACKS FOR ATHLETES

For the competitive rugby player, it is better to think not just of meals, but also of snacks – the flapjack is your friend! By regulating your breakfast, lunch and…

ENGLAND PLAYERS ON TEAMMATES & RECOVERY TECHNIQUES

Mental recovery is just as important as the physical side of things and spending time with your teammates can be just as beneficial as an ice bath. Hear from James…

MOTIVATION

6 POSITIVE MENTAL EXERCISES TO MOTIVATE YOU

The brain is the body’s strongest muscle, one that you can train in the same way as others, to prepare yourself to go the extra mile physically. Mental preparation is…

GVT

A GUIDE TO GERMAN VOLUME TRAINING

You have to go back to the 1970s to discover the origins of GVT (German Volume Training). A group of bodybuilders realised you can gain a great deal of lean…

BECOME A COACH

HOW TO BECOME A RUGBY COACH: PASSING ON YOUR PASSION FOR RUGBY

The position of rugby coach is incredibly important to the health of the game, with many professional players ever thankful for that one person who mentored them at the very…

AFTER DARK INTERVIEW WITH COREY REID

Why does Corey Reid play rugby? Who inspires him? Where does he see his rugby future? Watch here to find out.  

KEEP SATISFIED

FIVE RECIPES TO KEEP YOU SATISFIED THROUGHOUT RUGBY TRAINING

Your training preparation must be an ongoing, 24/7 commitment. It’s not just about pre-game energy foods; it’s also about post-training muscle recovery, and that means having a nutrition plan for…

AGILITY & REACTION – SKILLS & DRILLS WITH BUCCANEERS RFC

No musical chairs but just as competitive. Work on your reactions as a group with this drill by the Buccaneers RFC.  

ROBBIE HENSHAW – MAKE IT REAL EPISODE 1

Leinster and Ireland star Robbie Henshaw, talks about overcoming injuries and how deals with the mental aspect of playing rugby.  

RECOVERY

RECOVERY FOODS – ARE YOU INJURED? FOODS TO GET YOU BACK ON THE PITCH

When you’re nursing a hamstring tweak or just feeling a bit battered after training, certain recovery foods such as fruit high in Vitamin C can help you out. You’ll want…

RUGBY FIT

#RUGBYFIT EXPERIMENT – TEAM RUGBY DUMP

Welcome to the Canterbury #RugbyFit Experiment. Two amateur teams from England and Ireland will be put through their paces by fitness professionals before going head-to-head in six weeks’ time. Team…

Dylan Hartley - Rugby Ball Press Up

DYLAN HARTLEY RUGBY BALL PRESS UP

A twist on the press-up to build your upper body. Dylan shows you how to maximise gains from this classic workout.

STRENGTH & ENDURANCE – SKILLS & DRILLS WITH BATH RUGBY

Bath Rugby’s Francois Louw puts his teammates through a strength and endurance exercise, the fitter you are the more reps you can complete.  

RUGBY FIT

#RUGBYFIT EXPERIMENT – TEAM RUGBYLAD

Welcome to the Canterbury #RugbyFit Experiment. Two amateur teams from England and Ireland will be put through their paces by fitness professionals before going head-to-head in six weeks’ time. Team…

COMMITTED TO THE GAME

We firmly believe that the best way to get to where you want to be is to get stuck straight in. Train well, plan ahead, set goals. Make the hard yards now and before you know it, you’ll be going above and beyond your initial expectations with a sense of achievement that’s second-to-none.

To help you get there, we’ve put together a whole load of invaluable advice, tips, how-to’s & instruction for improving performance on the rugby pitch: in the gym, after the game, mealtime & from the sideline. On top of that you’ll also be able to enjoy hour upon hour of bite-sized instructional videos from some of rugby’s top athletes.

This hub of training knowledge was set up by us at Canterbury, sponsors of The British & Irish Lions, England & Ireland Rugby. We support some of the highest performing athletes in the rugby game.