Fitness Tests for the Springboks

rugby ballAs with most football codes, rugby requires a very good levels of skill, speed, agility and endurance. These are the fitness tests and norms for the Springboks South African Rugby Union team (at around the time of the 2007 World Cup). The figures are just the bare minimum for a player expecting to play test rugby. The players are expected to exceed these targets.

Test Inside backs Outside backs Loose forwards Locks Hookers Props
Body fat sum of 7 Skinfolds (mm) < 56 < 56 < 72 < 90 < 72 < 96
Vertical Jump (cm) 65 68 62 65 60 55
Sprint 10m (sec) conducted on grass 1.65 1.68 1.72 1.75 1.75 1.80
Sprint 40m (sec) conducted on grass 5.25 5.10 5.30 5.50 5.50 5.65
Max Bench Press (kg lifted/kg of body weight) 1.3 1.3 1.3 1.5 1.5 1.5
Max Squat (kg/kg.bw) 1.3 1.6 1.6 1.6 1.8 1.8
Repeat Sprint Ability (m) conducted on grass 780 780 760 750 750 720
Bleep Test (Level) 13.5 13.5 13.0 12.5 13.0 11.5
3km run (min/sec) on track or similar 11.15 11.15 11.45 12.15 12.00 12.45

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