Case Study 1: High School Girls’ Rugby

You coach a high school girls’ rugby team that trains twice a week on a grass field. The school does not have access to a gym or indoor facility, and available equipment is limited to a few resistance bands, cones, and rugby balls. The players vary widely in fitness level and rugby experience, with many new to structured strength or conditioning training.

Coaching Focus and Approach:

• Environment: Use the field creatively by setting up circuit zones, small-sided conditioning games, or partner-based skill challenges. Incorporate natural features such as slopes, lines, or posts for agility and conditioning drills.
• Equipment substitution: Use backpacks or water bottles as resistance tools, benches or field barriers for step-ups, and tackle bags or partners for resisted movements.
• Focus areas: Develop movement competence, coordination, fundamental strength, and game-related fitness through bodyweight and partner-based exercises.
• Programming principle: Structure each session into three key parts to keep training engaging, purposeful, and progressive.
  • Warm-up
  • Movement Skill
  • Game or Challenge 

Coaching Tip:

• Emphasise quality of movement, body control, and gradual improvement over time. Encourage athletes to take ownership of their physical development both during and outside of formal training sessions.