Fitness and Game Awareness

Physical: Individual fitness programmes for improvement and maintenance.

Technical: Refined core skills – individual positional skill development programme.

Tactical: High degree of decision making, leadership and game analysis skills. Able to adjust tactics and game plan to suit demands of individual matches.

Mental: Self-motivation and discipline, mentally strong, and understanding of group dynamics.

Team preparation: 2 team training sessions per day 6 days per week. Position specific training periods between team training sessions

Competition: As per CWG plan

Hours per week: Team and position specific 22.5 rugby specific; COMMUNITY - 6-8 hours quality coaching and promotional

Planning: Multiple periods of training and competition

 7s Squad India Rugby Football Union Fitness Benchmarking

 Quarterly Basis



Inside Backs

Outside Backs

Loose Forwards



Body fat sum of 7 skin folds (mm)





Vertical Jump (cm)





Sprint 10m (sec) conducted on grass





Sprint 40m (sec) conducted on grass





Max Bench Press (kg/kg of body weight)





Max Squat (kg/





Repeat Sprint Ability (m) conducted on grass





Beep Test (Level)





3Km Run (min/sec) on track or similar





Agility Test

Average of 2 runs

Average of 2 runs

Average of 2 runs


Sit and Reach





Anthropometrics (body measurement) Qtly




Testing Methods

1.    Skinfold Measurement

·         Description / procedure: Estimation of body fat by skinfold thickness measurement.  Measurement can use from 3 to 9 different standard anatomical sites around the body.  The right side is usually only measured (for consistency).  The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later.  The mean of two measurements should be taken.  If the two measurements differ greatly, a third should then be done, then the median value taken.

·         Results: because of the increased errors involved, it is usually not appropriate to convert skinfold measure to percentage body fat (%BF).  It is best to use the sum of several sites to monitor and compare body fat measures.  In order to satisfy those who want to calculate a percentage body fat measure.

·         Equipment required: Skinfold calipers (e.g. Harpenden, Holtain, Slimglide, Lange) these should be calibrated for correct jaw tension and gap width.

·         Validity: using skinfold measurement is not a valid predictor of percent body fat; however they can be used as a monitoring device to indicate changes in body composition over time.  It is important to maintain correct calibration of the calipers

  1. Vertical Jump Test (Sargent Jump)

·         Purpose: This procedure describes the method used for directly measuring the height jumped.  There are also timing systems that measure the time of the jump and from that calculate the jump height.

·         Equipment required: Measuring tape of marked wall, calk for marking wall    (or Vertec of jump mat).

·         Description / procedure (see also variations below): The athlete stands side on to a wall and reaches up with the hand closest to the wall.  Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.  This is called the standing reach.  The athlete then stands away from the wall, and jumps vertically as high as possible using both arms and legs to assist in projecting the body upwards.  Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score.  The best of three attempts is recorded.

  1. 4. Sprint or Speed Tests

·         Purpose:  The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run.

·         Equipment required: Measuring tape or marked track, timing gates, cone markers.

·         Description / procedure: The test involves running a single maximum sprint over a set distance, with time recorded.  The test is conducted over different distances, such as 10, 20, 40 and/or 50 meters, depending on the sport and what you are trying to measure.  The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements. If you have the equipment         (e.g. timing gates), you can measure the time to run each split distances   (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined.  It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.

·         Results: You can use a measure of the time for the first 10 meters from a stationary start as a score for acceleration, and the time to run between 30-60 meters for a flying sprint speed, or maximum running speed.  This score can also be presented as a running velocity (distance / time).  For sprint tests conducted over 100 meters or so, comparing the time for the final 40 compared to the first 40 can be used as a speed endurance score.

 5. 6.    1-RM Bench Press Test

·         Purpose: to measure maximum strength of the chest muscle groups

·         Equipment required: Bench with safety bar and various free weights.

·         Description / procedure: The subject should perform an adequate warm up.   An example would be to warm up with 5-10 reps of a light-to-moderate weight, then after a minute rest, perform two heavier warm-up sets of 2-5 reps, with a two minute rest between sets.  The subject should then rest two to four minutes, and then perform the one-rep-max attempt with proper technique.  If the lift is successful, rest for another two to four minutes and increase the load 5-10%, and attempt another lift.  If the subject fails to perform the lift with correct technique, rest two to four minutes and attempt a weight 2.5-5% lower.  Keep increasing and decreasing the weight until a maximum lift is performed.  Selection of the starting weight is crucial so that the maximum lift is completed within approximately five attempts after warm-up sets.

·         Scoring: The maximum weight lifted is recorded.  To standardize the score it may be useful to calculate a score proportional to the person’s bodyweight.  The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the starting lifts.  See the table below for general guideline for interpreting the results, based on my personal experiences.

7.           Sprint Fatigue Test

·         Purpose: This is a test of anaerobic capacity, the ability to recover between sprints and produce the same level of power repeatedly.

·         Equipment required: 2 stopwatches, measuring tape, marker cones, at least 50 meter track.

·         Description / procedure: Marker cones and lines are place 30 meters apart to indicate the sprint distance.  Two more cones placed a further 10 meters on each end.  At the instructions of the timer, the subject places their foot at the starting line, then on ‘go’ two stopwatches are started simultaneously, and the subject sprints maximally for 30m, ensuring that they do not slow down before reaching the end.  One stopwatch is used to time the spring, the other continues to run.  Record the time.  The subject uses the 10 meter cone to slow down and turn, and return to the 30m finishing point.  The next sprint will be in the opposite direction.  The next 30 meter sprint starts 30 seconds after the first started.  This cycle continues until 10 sprints are completed, starting at 30 sec, 1 min1 1.5 min, 2 min etc after the start of the first sprint.

·         Scoring: The fatigue index is calculated by calculating the average speed of the first three trials and dividing it by the average speed of the last three trials.  This will give a value approximately between 75 and 95%.  Use the table below to determine the rating.


Fatigue Index








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