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
Rugby Kicking: Technique, Types of Kick and Drills
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 Fitness Drills: Conditioning That Looks Like the Game
Repeat-sprint sets, conditioning games and engine sessions that transfer to the last ten minutes, plus how to test whether they're working.
8 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.
7 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, a weekly split that survives the season, and how the gym week changes for the front row, back row and outside backs.
10 min read
Strength & Conditioning
Rugby Training Program: Plan Your Whole Week
Where gym, conditioning, speed and skills fit around a Saturday match, with weekly templates for in-season, off-season and pre-season.
9 min read
Strength & Conditioning
Rugby Pre-Season Training Program: 8 Weeks
Periodised strength, conditioning, speed and contact prep, plus a sample training week, so you arrive at round one fitter, faster and harder to put down.
10 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
Four weeks, four days a week, written by position — plus the free PDF you can take to the gym.
9 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
Rugby 7s Positions: All Seven Roles
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