Off Feet Conditioning Session Ideas

We caught up with Loughborough Lightning Strength & Conditioning CoachEmily Palmer to talk about some of her go-to conditioning sessions - the ones she uses to build her players aerobic engines, and keep them powering through a full 80.

Whether you’re trying to build a bigger aerobic base or trying to level up your repeat sprint ability, these sessions are simple, effective, and designed to slot straight into your week. Even better? You can complete them on a bike, ski erg, or rower,and switch between them if you want to keep things up.

1. Conditioning Top-Up for Your Aerobic Engine

If you want to build aerobic capacity without smashing your on-feet budget, this session is perfect. It’s the kind of session that pays off late in a game when fatigue can otherwise start to affect your decision-making and physicality.

The session:

• 4 minutes on @ 80–85% max heart rate

• 2 minutes off

• Repeat 6–12 times (roughly 30–60 minutes total)

Why it works:

This structure delivers a huge conditioning stimulus while reducing impact on the joints - ideal for keeping players fresh when rugby training volumes are high. It’s efficient, adaptable, and builds the aerobic qualities every player needs to stay switched on from kick-off to final whistle.

2. Conditioning to Improve Repeat Sprint Ability

Looking to boost your ability to hit high-intensity efforts again and again? This session focusses on your repeat sprint ability.

The session:

• 2 sets

• 8 reps per set

• 20 seconds on / 10 seconds off

Why it works:

This short, sharp, session targets your ability to recover quickly between sprints - a crucial component for back-to-back phases and defensive resets.

Your Conditioning, Your Choice

The great thing about these sessions is that they’re versatile, athlete-tested, and designed to support real rugby performance.

Want more more ideas? Check out our Conditioning Sessions page.