PRE-SEASON is in full swing, and it’s now time to make some considerable strength gains. You should also be looking to increase the volume of your training over the next few weeks, making your conditioning more intense in preparation for next season.

The caterpillar (also known as the heel-to-toe walk) is good for warming up your hips before the serious work begins. Make sure you keep your legs straight throughout the exercise, as demonstrated below.


The prowler is a killer but this exercise is a great conditioning tool. If you put in the hard yards now, the base you are building will benefit you throughout the coming season. So stay low and push hard! Work on a 1:2 work:rest ratio.

The bag slam is a great exercise to gear yourself back up for rugby’s collisions. Work on a 1:1 work:rest ratio.