Rugby Resources
Free guides and programs to help players train smarter, eat better, and arrive at the season ready to perform.
Level Up Your Rugby
Whether you are a coach looking for session ideas, a player preparing for the season, or a parent wanting to understand the game better, these resources are here to help. Everything below is free and based on proven methods used across junior and senior rugby programs.
Training Drills
Age-appropriate rugby drills for warm-ups, passing, tackling, and game-based scenarios. Suitable for coaches running sessions or players practising at home with a mate.
Read GuidePre-Season Fitness
A structured 4-week fitness program to build your aerobic base, sprint speed, and rugby-specific strength before the season starts. Designed for U13+ and adult players.
Read GuideNutrition Guide
Practical nutrition advice for rugby players — match day fuelling, hydration, quick meal ideas, and guidelines for junior players. No fads, just solid fundamentals.
Read GuideWant Personalised Coaching?
These resources are a great starting point, but nothing beats training with qualified coaches and teammates. Join the Hawks and take your game to the next level.