On vs Off Feet Conditioning: Which to Use When
Two great ways to improve your fitness and endurance as a rugby player are on and off feet conditioning sessions programmed alongside your regular rugby training schedule. ‘On feet’ signifies that there are running elements to the sessions whereas ‘off feet’ sessions don’t involve running and are usually done in the gym using a machine such as a static bike, rower or ski erg. Both sessions are massively valuable in your training programme - and when and how you use them is pretty important.
Here’s how to include both sessions in your training programme to help maximise your fitness.
On Feet Sessions
On feet conditioning sessions are an integral part of building your fitness for rugby. They can be made match specific, because just like in a game, they obviously include running! You can also incorporate down ups and turns to replicate the demands of a match as closely as possible without contact.
However, you can’t rely solely on on feet conditioning sessions because of the injury risk associated with overloading when it comes to running volume. A significant spike in your running load can stress your muscles to the point of pulling, straining and even tearing. On the flip side, if you don’t run enough then your muscles can be at injury risk when they’re suddenly facing the demands of a match as they just aren’t used to it.
With that in mind, there are two main capacities in which to use on feet running sessions. One is to replace a missed matchday or missed training session. If you would usually be playing or training at that time and for whatever reason aren’t, then replacing that rugby session with an on feet conditioning session is a great idea. The second occasion would be if you specifically need to improve your running fitness. If this is the case and you need to add on feet sessions to your usual rugby training schedule, then it’s really important you speak to an S&C coach to plan how to do this safely and effectively.
Off Feet Sessions
When it comes to improving cardiovascular fitness, off feet conditioning sessions are a rugby player’s best friend. They’re a sure fire way to raise your heart rate, and improve fitness all while minimising injury risk enormously.
The limiting factor with off feet sessions is that the improved general fitness doesn’t always translate directly to improved running fitness on the pitch. This means it’s important not to use these sessions to replace your running or rugby specific sessions.
The best way to use off feet conditioning sessions is usually to complement your pre-existing rugby training programme and schedule as a way to help improve general fitness.
Both on and off feet sessions are hugely valuable tools for a successful and well balanced training programme. Wondering where to start or what sessions work well? We’ve got you. For ideas, guidance and inspiration you can see a range of on and off feet sessions designed by PWR S&C coach Emily Palmer here.
