strength & conditioning
Conditioning Session Ideas
about the sessions
Love it or hate it, if you want to perform at your best on the pitch, conditioning matters.
We’ve teamed up with Loughborough Lightning S&C coach Emily Palmer to bring you a range of on and off-feet conditioning sessions, designed to fit around your schedule, training style, and on-feet budget.
Whether you’re building aerobic capacity, developing anaerobic power, or improving lactate tolerance, these sessions are designed to help you perform on the pitch.
off-feet conditioning
Off-feet conditioning is a smart way to build your aerobic and anaerobic fitness without eating into your on-feet budget. When running sessions are already taken up by rugby training, matches, and skills work, using gym-based conditioning helps you keep improving without adding extra impact or fatigue to your legs.
It’s also ideal when you don’t have access to a pitch or outdoor space, allowing you to get a quality conditioning session done in the gym.
⚠️ These sessions are designed for female rugby players however please listen to your body and if you are unsure if they are appropriate for you as an individual, please check with a medical professional first.
Off-Feet Session ideas
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Improve lactate tolerance and anaerobic capacity
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2 sets X 8 reps
2 mins rest between sets
20 seconds work : 10 seconds rest
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10 (max effort)
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Build aerobic capacity
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4 sets X 1 rep
4 mins work : 2 mins rest
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6-7
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Build anaerobic capacity to improve repeatability of high intensity efforts
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2 sets X 4 reps
2 mins rest between sets
2 mins work : 1 min rest
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7-8
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Build anaerobic power improving ability for high intensity efforts
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2 sets X 5 reps
30 seconds work : 30 seconds rest
90 seconds rest between sets
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8
Nothing truly replicates the demands of a game, but these on-feet conditioning sessions come pretty close! They help to mimic the stop–start nature of matches, improve your ability to accelerate, change direction, and recover between efforts, and are a great way to build the foundations you need to perform on the pitch.
With position specific sessions and target timings, these on-feet conditioning sessions will ensure you’re not just fit in the gym, but ready to play you’re best when the whistle goes.
On-feet conditioning
On-feet session ideas
extensive aerobic
For this session you want to find a pace that is consistent each rep but aim to maintain the same speed throughout each set.
FORWARDS: starting from the try line run 0-5-0, 0-22-0, 0-40-0
BACKS: starting from the try line run 0-5-0, 0-22-0, 0-halfway-0
Aim for a 2:1 ratio of work to rest for the reps (e.g. if 1 rep takes 50s, rest for 25s), then between sets take 2 minutes rest.
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Front Row: 3 sets x 6 reps
Second Row: 3 sets x 7 reps
Back Row: 3 sets x 7 repsHalf Backs: 3 sets x 8 reps
Centres: 3 sets x 8 reps
Back Three: 3 sets x 7 reps
repeated efforts
Part 1: run from the try line to the far 22 (aim for 15s); 30s rolling clock x 10 reps.
Rest 2 mins
Part 2: 40-50m returns (aim for 15s); 30s rolling clock x 6 reps
Rest 2 mins
Set 3: Bronco rep (20m return, 40m return & 60m return) x 6 reps
1 min rest between bronco reps (but only 30s rest for reps 3 & 4)
Contact top up
Complete 6 reps aiming for 15-20 seconds per rep, going every 40 seconds.
• Start at try line on chest
• Run 5m, turn & down up
• Run back to try line, turn & down up
• Run to the 22, turn and run back to the tryline
FAQs
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These sessions have been carefully designed by Loughborough Lightning S&C Coach Emily Palmer to benefit as many female rugby players as possible.
With a mix of general and position specific sessions these conditioning ideas should help you level up your fitness whether you’re new to the game or have been playing for years.
If you have any underlying health conditions or are unsure if these sessions are suitable for you as an individual we recommend looking for personalised guidance from a qualified S&C coach or consulting with your doctor.Always make sure you’re listening to your body!
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You can find S&C coaches and PT coaches near you using our Find a Coach page.
looking for 1-2-1 support?
Meet your coach
With a degree in Sports Science Emily works full-time with Loughborough Sport, supporting both Loughborough Tennis and Loughborough Lightning Rugby.
It’s not just pro and semi-pro players she supports though, she also works as an S&C coach with England Rugby, supporting the U18 Girls Player Development Group programme.
She is very passionate about women’s sport and the opportunities it provides, with a particular focus on performance, growth, and creating pathways for future athletes to thrive.
