Building robustness for the collisions of rugby

Strength training forms the foundation for contact, helping players build the muscle and stability needed to handle repeated impacts. Gym work strengthens the body’s “armour” around the shoulders, core and lower body, but it should always be paired with rugby-specific drills. Strength alone won’t prepare players for the timing, positioning and impact of a real collision.

“Lifting weights and building your armour for contact is huge, but the best preparation is being exposed to collisions little and often in a controlled environment.”
– Harry Wright, Rugby Strength & Conditioning Coach

Repeated, controlled exposure to contact helps the body adapt to the physical demands of the game. Players don’t need full-intensity collisions every session, but they should regularly practise contact skills using pads, tackle shields or protective suits. These drills allow players to build confidence, refine technique and gradually condition the body to absorb impacts safely.

Small amounts of contact work performed consistently can make a big difference. Incorporating 4–6 tackle repetitions on each shoulder before or after training helps players rehearse footwork, positioning and timing. Short bursts like this build familiarity with contact situations without adding excessive fatigue to a session.

“Repetitions are your best friend. You can’t drill full collisions every day, but controlled reps with pads allow players to practise technique and prepare the body for the impacts they’ll experience in a match.”
– Harry Wright

When fixtures come quickly such as during competitions like the Six Nations preparation becomes more about balance than volume. Training weeks are carefully mapped to manage workload, ensuring players recover from the previous game while staying physically sharp for the next. Load management, skill work and strength sessions are adjusted depending on minutes played and how each player’s body responds.

Preparing for contact isn’t just about training, recovery plays a major role in keeping the body robust. Rest, nutrition and proper recovery between sessions allow muscles and connective tissue to adapt to the physical stress of collisions. As Harry puts it, performance ultimately comes down to the balance between freshness and fatigue.