Pre-Season Fitness Guide
A 4-week program to build your aerobic base, speed, and match-day readiness.
Arrive at Round 1 Ready
This program is designed for players aged U13 and above, including adults returning to rugby after the off-season. It progressively builds fitness over four weeks so you can hit the ground running when the competition starts.
No gym membership required. All sessions can be done at a park, oval, or in your backyard with minimal equipment. All you need is a pair of runners, a water bottle, and some motivation.
Weeks 1-2: Base Building
3 sessions per week
The goal is to rebuild your aerobic engine and prepare your muscles and joints for the higher demands ahead. Keep the intensity moderate — you should be able to hold a conversation during most exercises.
Session A — Aerobic Run
- 5 min brisk walk warm-up
- 20 min jog/walk intervals: jog 3 min, walk 1 min, repeat
- 5 min cool-down walk and static stretching
Session B — Bodyweight Strength
- 3 x 10 push-ups (on knees if needed)
- 3 x 10 bodyweight squats
- 3 x 10 lunges (each leg)
- 3 x 20 sec plank hold
- 3 x 10 glute bridges
- 60 sec rest between sets
Session C — Easy Run + Core
- 25 min continuous jog at easy pace
- 3 x 30 sec side plank (each side)
- 3 x 15 bicycle crunches
- 3 x 10 superman holds (2 sec each)
Week 3: Intensity Increase
3-4 sessions per week
Now that your base is established, increase the tempo. Introduce sprint intervals and agility work to start preparing your body for the explosive demands of match play.
Session A — Interval Sprints
- 5 min jog warm-up with dynamic stretches
- 8 x 40m sprints at 80% effort, walk back recovery
- 4 x 20m shuttle runs (sprint to cone, touch, sprint back)
- 5 min cool-down jog
Session B — Strength Progression
- 3 x 15 push-ups
- 3 x 15 jump squats
- 3 x 12 lunges each leg (with a backpack for added weight)
- 3 x 30 sec plank hold
- 3 x 10 burpees
- 45 sec rest between sets
Session C — Agility & Change of Direction
- 5 min warm-up jog
- Ladder drills or cone weaves: 4 x 20m
- T-drill: sprint 10m, shuffle left 5m, shuffle right 10m, shuffle left 5m, backpedal 10m — repeat 4 times
- 5 min cool-down stretch
Session D (Optional) — 30 Min Easy Run
- 30 min steady-state jog at conversational pace
- Focus on maintaining good posture and rhythm
Week 4: Game Readiness
4 sessions per week
This final week simulates the physical demands of a match. Sessions combine running, strength, and ball-handling to arrive at Round 1 with confidence and fitness.
Session A — Mixed Running
- 5 min warm-up
- 4 x 100m at 90% effort with 60 sec rest
- 6 x 40m sprint at full effort with walk-back recovery
- 4 x 20m shuttle run
- 5 min cool-down
Session B — Rugby-Specific Conditioning
- 10 x burpees, 10 x push-ups, 10 x squats — repeat 3 rounds with 90 sec rest
- 4 x 30 sec wrestling/grapple with a partner (if available)
- 3 x 20m bear crawl
- Core circuit: 30 sec plank, 15 bicycle crunches, 10 V-sits — 3 rounds
Session C — Ball Handling & Fitness
- Passing drills while jogging: 10 min continuous
- Sprint to a cone, hit the ground, get up, sprint back — 6 reps
- Kick-chase drill: kick ball forward 15m, sprint to collect, repeat 8 times
- 5 min cool-down
Session D — Game Simulation
- Touch rugby or tag game for 20-30 min
- Focus on match intensity: short sprints, quick recovery, communication
- Cool-down walk and full-body stretch
Important Tips
Stay Hydrated
Drink at least 2 litres of water throughout the day. Hydrate before, during, and after every session — especially in the Queensland heat.
Prioritise Rest Days
Your body gets stronger during recovery, not during the session itself. Take at least one full rest day between hard sessions and aim for 8 hours of sleep.
Listen to Your Body
Muscle soreness is normal, but sharp pain is not. If something does not feel right, scale back or skip the session. Pushing through an injury delays your season, not the other way around.
Ready for the Season?
Complete this program, then join us at pre-season training for the full Hawks experience. Check the training schedule for session times and locations.