Fitness Tests for the Springboks
As with most football codes, rugby requires a very good levels of skill, speed, agility and endurance. Here 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 |
Related Pages
- Rugby Union Fitness Testing
- Discussion about Who Is The Fittest Rugby Player Ever?
- Complete guide to Fitness Testing for sports
- Poll about the fitness components for rugby union
- The Rugby Specific J.A.M. test
- About Testing for Intermittent Sports
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